Prioritizing your pelvic health will give you freedom.
It will help increase your confidence, allowing you to focus on the task at hand and not worry about leakage. It will improve your sex life, and provide greater ease for connection, satisfaction, and support in your relationships and in your work. Prioritizing your pelvic health will make you a better mom, a better partner, a better colleague.
Women are great at paying attention to the needs of everyone else and ignoring our own. One area that ultimately gets neglected is the pelvic floor, but I am here to make a warning call-out: You need to pay attention – for the sake of your family, your relationships and your work.
The pelvic floor is a group of muscles that form ‘the floor’ at the base of your pelvis, and it has some very important jobs:
- Supports the spine and the pelvis;
- Helps to control elimination;
- Holds the internal organs – the bladder, the uterus, and the rectum – in place; and,
- Plays a vital role in sexual satisfaction or lack thereof.
For such an important group of muscles, the pelvic floor gets ignored and will start sending out SOS signals in hopes that you pay attention.
Pain, leaking urine when you laugh, feeling like you need to go all the time, chronic constipation, feeling a bulge in the vagina, lack of sensation during sex are all signals that you need to listen to, but chances are you aren’t because you are ‘too busy’.
Tips to optimize your pelvic health throughout your day and still have time to accomplish all your to-do list:
- See a pelvic floor physiotherapist.
You will learn about your body, your pelvic floor, and it will make all of the other tips more effective. The appointment takes one hour, but you only have to do it a few times over a few months in most cases.
- Sit less – move more.
We sit far too much and typically in a slouched posture which the pelvic floor despises. If you have to sit, sit with a neutral pelvis. You should feel the front edge of your sitz bones and your perineum on the surface of your chair instead of your sacrum and tailbone. Sit for no more than hour at a time and ensure you take regular movement breaks.
- Try Hypopressive Low-Pressure Fitness.
A 20-minute routine can help eliminate incontinence, improve or even reverse early-stage prolapse. This is one of the most powerful core restoration programs out there. [link to definition]
- Squat daily.
Squatting is a natural movement that we don’t do enough of. Squats are one of the best glute-building exercises out there, and glutes are best friends with the pelvic floor. A great way to get more squatting into your day is with a squatty-potty. Eliminating with a squatty-potty helps improve transit resulting in less straining (also good for the pelvic floor).
Much powHER comes from our pelvis, including the foundation of a strong pelvic floor. Prioritize pelvic floor health now!
Guest Contributor, Kim Vopni – The Fitness Doula is an Author, Speaker, and Pelvic Health Junkie.