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I want to shine a light on an often overlooked part of our bodies – the pelvic floor!
Whether you're already familiar with it or just starting to learn about it, here are some quick facts that everyone should know about the pelvic floor:
Organ Support: One of the functions of your pelvic floor muscles is to help keep your pelvic organs in place, providing essential support for your bladder, uterus, and rectum.
Hip Movement and Stability: The pelvic floor muscles also contribute to the movement and stabilization of your hips, impacting your overall mobility and posture. This is why strengthening your Glutes and hips is so beneficial to pelvic health! (I did a reel with some tips on this!)
We All Have One: Contrary to common misconceptions, all genders have a pelvic floor! It just tends to come up more in conversations around women's health.
Contract and Relax: A strong pelvic floor doesn't just need to contract, it also needs to relax. Finding the balance between these two actions is crucial for pelvic health. Typically, Kegel exercises focus on tightening and contracting the pelvic floor, but when performing Kegel exercises for general pelvic health, there should be equal emphasis on relaxing and lengthening your pelvic floor muscles.
Some signs you might need to practice relaxing: you're in your 3rd trimester of pregnancy and preparing to give birth, you're a frequent pee-er (been there!) or you experience chronic pain or discomfort in your pelvis.
Under Pressure: The pelvic floor works with your breath and core to respond to and manage pressure within your body. And this isn't just limited to physical loads and forces- your pelvic floor can also be affected by emotional stress and anxiety. So if your stress levels are sitting on the higher side, your pelvic floor might need a little extra care!
It's Not All About Pregnancy: Pelvic floor dysfunction really doesn't discriminate, and it can occur in folks who have never even been pregnant. I've never been pregnant and I actually spent most of my 20s with pelvic floor dysfunction and didn't even realize it! For one, I didn't really know anything about the pelvic floor and how it could affect my bladder habits, and two, I wasn't experiencing incontinence so I thought my symptoms were just part of life.
When I finally started getting certified in pre and postnatal fitness, I started to realize that my constant need to pee wasn't normal and could possibly be fixed. Cut to seeing a pelvic floor physiotherapist for the first time and having my MIND BLOWN COMPLETELY, and now I'm able to run errands or go on a hike without needing to research the nearest bathroom options beforehand. It completely changed my life - seriously. If your quality of life is being affected by bathroom habits or pelvic pain and you've never been pregnant, you're not alone and you can seek help!
Support is Out There: If you're experiencing pelvic floor dysfunction, know that you don't have to suffer in silence. There are resources and professionals available to help you address these issues. If you're not sure where to start, hit the link here and we can talk. There's no such thing as TMI in this space😁 Shame will get you nowhere and seeking help will get you somewhere, at least!
Huha Habits: (I'm sorry but I just couldn't resist the alliteration😜) Your pelvic floor muscles respond to your habits, including posture, exercise and bathroom practices. Do you ever notice that every time you're fumbling your keys at the front door, you suddenly have to pee? That could actually be a conditioned habit rather than an actual need to pee! Being mindful of these habits can impact your pelvic floor health.
Now that I've shared a few fun facts about the pelvic floor with you, I want you to feel empowered about your pelvic health! Please know that you can be proactive in maintaining your pelvic floor strength and functionality to support your body.
Remember: your pelvic health matters, no question is off-limits, and I'm here to talk about it and offer up support if you ever need!
And if you want to start bringing pelvic health into your exercise routine, I have some openings for 1-1 virtual and in-person training sessions. Click here to book a free consult!
Coach Dee
@deefitdot
*This is a fitness and personal training blog for information purposes only and shouldn’t be seen as health, nutritional, or medical advice. This site is not intended to be a substitute for professional medical or health advice, diagnosis or treatment. Any information you use from this site is at your own risk. Never disregard professional advice or delay seeking it because of something you read on this site.