Pelvic floor Tips for Everyday

• Don’t Hold your Breath!

When we hold our breath during activities that require effort (lifting, exercising, pushing, pulling) it creates excessive downward pressure into the pelvic floor and this excessive pressure can contribute to problems later , such as pelvic organ prolapse ( POP)

• Don’t sit too long!

Sitting too long can create a strain in the low back and pelvic floor muscles as the sitting posture may start to become more “sacral sitting” This adds pressure into the coccyx and tailbone. For pelvic floor health, as well as general health, we should really try to get up and stretch every hour or so. We can easily get caught up in our computer work etc and hours can go by and we haven’t stood. One tip is to set a timer for every 30-60 minutes. And when the timer goes off, stand for a few seconds, stretch, and breath This will help not only the pelvic floor, but the back and neck as well as the jaw.

• Keep your legs and hips strong and flexible.

The legs and hips help to absorb some of the shock in our bodies. So keeping a good balance between stretching and strengthening the hips and the legs will help to reduce the overuse of the deep pelvic floor muscles

• Keep some length in your spine.

Be consciously aware of how your body moves throughout the day. Is your spine nice and long and open or are you falling into the posture habit of rounding out, compression and flexing forward in your spine? Is your neck nice and long or is your head forward and your neck compressed?  Do you sit with your legs crossed the same way all of time? Do your movement habits always occur in the same direction, rotation, or side bending position? Believe it not, this can contribute to the pressure and compensation on the pelvic floor.

 Lauren Cadman, PT