Imagine having a secret superhero muscle in your body, one that helps you maintain posture, ensures bladder and bowel control, and even intensifies your intimate experiences. This is not fiction. Instead, it is your pelvic floor! Hidden away but holding strong, this hammock-like group of muscles is the unsung hero of our bodies.
However, just like any other muscle, neglect can lead to its weakening, causing issues that nobody would want to discuss at the dinner table. Understanding the importance of the pelvic floor is half the battle. Here is the good news: With a dash of knowledge, a sprinkle of consistency, and a handful of exercises, you can have a robust pelvic floor.
The Weight of the World on Your Pelvis
One intriguing fact to kick things off: Your pelvic floor supports nearly all your internal organs. That is like carrying a bag full of apples every day, only inside your body!
Due to this heavy lifting, it is crucial to ensure the muscles stay robust.
Do the Kegel Shuffle
First introduced by Dr. Arnold Kegel in the 1940s, the Kegel exercise is the superstar when it comes to pelvic fortification. How to do it? Imagine you are trying to stop the flow of urine or prevent passing gas. That contracting sensation is essentially a Kegel.
Hold for 10 seconds, relax, and repeat. Aim for three sets of 10 repetitions a day. So, both men and women can benefit from this.
Squat Your Way to a Stronger Pelvic Floor
Essentially, squats are not just for shaping up those glutes. These power moves, when performed correctly, can significantly bolster your pelvic muscles. Remember the key is in the technique:
Keep your back straight, ensure your knees do not overshoot your toes, and squat as if you are about to sit on a chair.
A Breath of Fresh Air
Breathing exercises might seem far-fetched, but they are essential. Deep belly breathing, where you inhale deeply allowing your abdomen to rise and exhale letting it sink back, engages the diaphragm.
This simple exercise indirectly impacts the pelvic floor, making it a great addition to your routine.
Opt for ‘The Bridge Exercise’
The bridge exercise is not just an impressive party trick. By lifting your hips off the floor while keeping your feet and shoulders grounded, you engage the pelvic floor muscles, glutes, and hamstrings. Hold the bridge position for a few seconds and then gently lower your hips.
Repeat this process, and you are not just on your way to a solid pelvic floor but also a toned rear end!
Engage in Yoga
Many yoga poses, such as the Warrior, Chair Pose, and Malasana (deep squat), directly or indirectly engage the pelvic floor. So, the next time you roll out that yoga mat, know that you are doing wonders for your pelvis too.
Don’t Let Your Pelvic Floor Go Unchecked
It is essential to ensure that your exercises are indeed targeting the right muscles. If in doubt, seeking guidance from a physical therapist specializing in pelvic floor therapy can be a game-changer.