Tips To Improve Your Pelvic Floor Health In 2022

March 1, 2022 |
Pelvic Floor Health

The pelvic floor is a set of muscles in the pelvis that support your bladder and bowel. The pelvic floor is very crucial for females in terms of sustaining the uterus, and it should be a top concern after childbirth and should visit a pelvic health physiotherapist for a regular check-up.

Pregnancy and vaginal birth can weaken these muscles, resulting in various problems ranging from slight pain and discomfort to pelvic organ dysfunction.

Pelvic floor dysfunction can occur for various reasons, not just during pregnancy or childbirth. Age, menopause, surgery, repetitive heavy lifting, prolonged sitting, sexual assault, and factors that pressure the abdomen, such as being overweight, can all cause it.

Four tips from the pelvic floor expert for both men and women to improve their pelvic floor health

Kegels Need To Be Done Correctly

Try sitting comfortably with your legs and feet spread apart, leaning forward, and your elbows resting on your knees to accomplish this correctly. Relax your stomach, leg, and buttock muscles by breathing frequently.

Assume you're trying to stop yourself from passing gas while also trying to stop yourself from urinating in the middle of the night. A tightening sensation should occur as a result of this. Hold that position for a few seconds before releasing it, and there you have it: a successful Kegel!

Three sets of 8-12 contractions per day are recommended and if you're new to Kegels, start with 4-5 contractions per daily set if you haven't done them before.

Sliding Heels

Heel slides target the deep abdominal muscles while encouraging pelvic floor contractions.

1. Begin by lying on your back on the floor, legs bent and pelvis neutral.

2. Inhale deeply into your rib cage, then exhale slowly through your mouth, allowing your ribs to collapse naturally.

3. Draw your pelvic floor up, engage your core, and pull your right heel away from your body. Only go as far as you can without losing touch with your innermost self.

4. Inhale and return your leg to the starting position after you've reached the bottom position.

5. Repeat.

6.Before switching to the opposite leg, do 10 slides on each side.

Maintaining A Healthy Weight

Excess weight can put a lot of strain on the organs protected by the pelvic floor. You may be at risk for incontinence or pelvic organ prolapse if you're overweight or live a sedentary lifestyle.

Simple, long-term efforts that everyone may take to ensure pelvic floor health include dietary adjustments and regular exercise.


While Kegels target a specific location, keep in mind that the pelvic floor is part of a wider muscular group that supports the pelvic organs in place. Because the diaphragm, abdominals, and obliques are linked to pelvic health, keeping those muscles active is essential for preventing pelvic organ prolapse or incontinence.

That's where yoga comes in: According to Prevention Magazine, women in one study showed a 70% reduction in incontinence frequency after completing a 6-week yoga therapy programme. The four most beneficial yoga positions for pelvic floor health, according to Prevention, are: Malasana, Reclined Bound Angle, Legs Up the Wall, and, of course, Child's Pose are all popular.

Adding pelvic floor exercises to one's daily regimen is a simple strategy for many people to strengthen these muscles and preserve their pelvic health.

For many others, though, seeing an Incontinence Rehab physiotherapist like Dr Leena, who specializes in pelvic floor disorders, is a must, and she can help you, especially if you have issues with bowel or bladder control.

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