We all know the importance of self-care, whether it's enjoying a long soak in the bath, going to the gym or making time for a coffee with a friend. But have you ever considered the significance of caring for your pelvic floor? Discover why it deserves just as much attention as other aspects of your well-being.
The pelvic floor is a group of muscles and tissues at the base of the pelvis. It has various functions including:
Considering its roles in so many aspects of our daily lives, it clearly warrants care and attention to ensure its optimal functioning. Neglecting pelvic floor health can result in various issues over time, including urinary incontinence, pelvic organ prolapse and sexual dysfunction. In turn, these problems can quickly impact our quality of life and mental well-being.
If you have ever felt a pang of anxiety when coughing, sneezing or laughing in public, or decided against going for a jog because you feared experiencing urinary leakage, then chances are, you have suffered from pelvic floor dysfunction. Other urinary issues such as needing to go more often, pelvic pain and even a lack of enjoyment in sex can all result from pelvic floor problems. If you have ascertained that your symptoms are the result of a weak pelvic floor, then incorporating pelvic floor exercises into your self-care routine is the first step to wellness.
Given the many important functions the pelvic floor plays a role in, incorporating some simple exercises into your self-care routine is a powerful way to bolster your overall health and well-being. Fortunately, you don’t need to make time to head to the gym to perform them. They can easily slot into your everyday routine and, by dedicating just a few minutes each day, you’ll see improvements in a matter of a few weeks. What’s more, you’ll also reduce your chances of developing a pelvic floor disorder down the line.
Here are some ideas for simple exercises that can effortlessly become part of your daily routine:
Kegels
Invented by the American gynecologist Dr. Arnold Kegel, this simple-yet-effective exercise can be easily integrated into your daily self-care routine.
Begin by lying or sitting comfortably, free from distractions if possible. Then, locate your pelvic floor muscles by squeezing the muscles you use to stop urinating mid-flow. Don’t squeeze too tightly so as not to cause discomfort. Try to hold the squeeze for five seconds and repeat up to 15 times (build up to this gradually if you are new to Kegels). Utilizing a Kegel trainer – like this one from Fizimed – is a good way to track your progress and stay motivated.
Taking five minutes out of life’s chaos to perform your Kegels can impact your overall well-being as well as your pelvic floor. Why not make the most of the quiet time free from distractions to perform some mindful breathing exercises?
Bridge
This exercise is great for strengthening the buttocks as well as the pelvic floor.
Begin by lying on your back, bending your knees, and ensuring your feet are flat on the floor, spaced hip-width apart. Keep your arms by your sides, with palms facing downward. Engage your core muscles by gently drawing your navel toward your spine.
Next, focus on your feet and press them firmly into the floor while lifting your hips in the opposite direction towards the ceiling. Ensure you keep your pelvis level and try not to arch your lower back. Your body should form a straight line, stretched, taut, and balanced, connecting your shoulders to your knees. Your thighs should remain parallel to the floor.
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This exercise has multiple benefits: It improves circulation to the pelvic floor, which enhances tissue oxygenation and promotes muscle repair. When carried out regularly, this improves pelvic floor muscle tone, bringing a whole host of benefits. The bridge also strengthens the core and glute muscles, which enhances posture, making this an exercise that is well worth incorporating into your self-care routine.
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Self-care doesn’t just mean a bit of pampering or an indulgent treat; instead, think of it as a holistic practice that includes taking care of your physical, mental and emotional health. Including pelvic floor health in your self-care routine allows you to nurture lifestyle habits that address potential issues early on. So, take control of your body as well as your mind, and add pelvic floor exercises to your self-care routine!
