Don’t ‘over-engage your core muscles’ and other tips for looking after your pelvic floor
From not treating your rectum as a storage facility to weight lifting, experts offer advice on how to maintain a healthy pelvic floor for longer
TL;DR
- The pelvic floor consists of muscles and ligaments supporting the bladder, bowel, and uterus.
- Daily maintenance of the pelvic floor is important for all genders and ages.
- Exercises involve engaging and relaxing pelvic floor muscles, with specific techniques for men and women.
- 'The knack' involves bracing pelvic floor muscles before sudden abdominal pressure.
- Constipation strains the pelvic floor; increasing fiber intake and using a footstool during bowel movements can help.
- A balanced diet rich in fruits, vegetables, and legumes supports pelvic health.
- Regular movement and varied posture are essential, as stillness negatively impacts pelvic floor muscles.
- Diaphragmatic (belly) breathing calms the nervous system and promotes pelvic floor function.
- Pelvic pain is not normal and seeking help from a specialized physiotherapist is recommended for early intervention.