Looking for more tips on how to improve your pelvic health in addition to pelvic floor exercises? This article is for you.
It can be challenging and take some time to correct compensations and break harmful patterns that have developed over the years, but you can do it!
Keep working toward positive changes and learn to become more aware of the signs your body sends you along the way. It will let you know if you’re doing the right things or not.
12 Simple & Practical Tips to Protect your Pelvic Floor
+ 1. Drink plenty of water to keep everything running smoothly
Spending time in the sun can leave you dehydrated. This has more consequences than just headaches, fatigue, and dry skin.
Drinking enough water is essential for hydrating your body, flushing out toxins, aiding digestion, keeping your bodily functions running smoothly, and protecting your pelvic floor muscles from unnecessary strain.
+ 2. Watch what you eat to avoid constipation
Chronic straining from constipation can lead to weakening the pelvic floor muscles, excessive stress on pelvic organs, bladder and bowel dysfunction.
Fiber helps general bowel health by bulking and softening stool, which makes it easier to pass.
Typical dietary recommendations are to get 25-35 grams of fiber per day.
Here are a few ways to up your fiber intake:
- Choose fresh fruits and raw vegetables rather than juice.
- Eat the skin of cleaned fresh fruits and veggies.
- Choose whole-grain breads/cereals.
- Eat less processed foods and more fresh foods.
+ 3. Wear clothing that isn't too tight around your waist
Wearing tight, high-waisted leggings, shorts, skirts, or jeans can potentially affect your whole digestive and pelvic health by:
- Preventing you from breathing properly (using your belly) because the waistband restricts your diaphragm's ability to move.
- Shutting down your inner core muscles. Since the belly can’t expand on the inhale, the belly can’t recoil back in, pelvic floor and transverse muscles (deepest abdominal muscles) can’t subtly contract on each natural exhale.
- Slowing down digestion because your belly can’t move freely, so your abdominal organs can’t be massaged on each breath, making it difficult for gas and food to move downward.
- Interfering with pelvic blood flow and nerve conduction because of the constriction.
Learn more about it here.
Use this summer as a chance to try new things. I love harem pants, genie pants, jumpers, light dresses, and beach shorts during hot days.
+ 4. Mind your breathing at rest
Breathing is something you probably don’t consider because it happens automatically. But, this being said, that doesn’t mean you’re doing it right! And by “right,” I mean in a way that supports the health of your core and pelvic floor muscles. Shallow breathing, stress, tight clothing, or constantly sucking in the tummy prevent proper breathing.
Here’s what is supposed to happen:
- When you take a breath in, your diaphragm descends. Simultaneously, your pelvic floor lowers, and your sides and tummy expand slightly to receive the abdominal content.
- When you breathe out, your diaphragm lifts, and your pelvic floor and abdominal muscles contract and shorten, returning to their resting position. Better breathing means better pelvic floor function and much more!
+ 5. Relax tension in your body
Check-in with your body when you’re stressed or anxious – do you hold your stress in your pelvic floor?
Excessive tension in the pelvic floor muscles can cause various types of pain in your hips, low back, tailbone, and vagina. The first step is to become aware of the tense muscles to let your brain know that this is not normal and can be changed.
Pay attention to other areas of your body (head, neck, jaw, shoulders, arms, hands, legs, ribs, belly, buttocks…). Tension in other parts of your body may be making the tension in the pelvic floor muscles worse.
Learning to relax your body and release tension is key to better pelvic health.
+ 6. Mind your bathroom habits
To reduce strain on your pelvic floor muscles:
- Avoid pushing your pee out. Just relax and let it happen.
- Avoid straining to have a bowel movement.
Instead, put your feet up on a stool, slightly lean forward with a long back (your can place your elbows on your knees), relax, and take some deep breaths.
This will help fully relax your pelvic floor muscles.
+ 7. Use your pelvic floor muscles and Exhale with every effort
Lift your pelvic floor muscles and exhale before and while lifting your suitcase, grocery bags, kids…
The goal is for your pelvic floor to work immediately before and as you lift, push or pull any load, reducing the likelihood of straining your pelvic floor.
Be sure you never hold your breath (as this increases the downward pressure on your pelvic floor as you lift something, for instance), mind your form, and engage your pelvic floor muscles and breathe out with every effort, whether it is a lift, push or pull.
+ 8. Mind your posture and form
Lengthen up and avoid slouching. Maintain a “long back and long torso” during daily tasks and exercises.
Regardless of whether you are sitting on the sofa, walking to the beach, or lying on a lounge chair at the pool, this will promote the protective activity of your supportive deep abdominal and pelvic floor muscles and prevent harmful pressure, stress, or strain in your pelvic floor, ab midline, lower back, shoulders, neck…
Less tension and better posture mean better breathing, pelvic and overall health!
+ 9. Perform the “knack” when coughing/sneezing
Not wanting to be a negative Nancy… but Covid is still around this summer.
Your pelvic floor and deep abdominal muscles may not be able to work as effectively when you’re tired and sick, and you might be more prone to pelvic floor symptoms.
Coughing or sneezing places extreme pressure on the pelvic floor. If your pelvic floor is not strong and healthy or if its timing is off, urine may leak out when you cough, sneeze, blow your nose, etc. Now is the time to learn how to do a well-timed “KNACK.”
The “knack” is an intentional, strong contraction of your pelvic floor muscles just before coughing, sneezing, blowing your nose, etc.
Mind your posture and stand up straight! Correct alignment allows your inner core muscles to create optimal force-generating abilities to keep you dry. Crossing your legs might help too.
It might not work every time, but the more you anticipate the cough or sneeze…, the more it will become more natural and effective.
+ 10. Perform daily pelvic floor exercises
Even after you made pelvic floor improvements, it's important to remember that this area will remain a point of fragility and will require maintenance to preserve those improvements.
If you completely stop doing your pelvic floor exercises, over time, the area can weaken once again, and the old issues can return. I’m five years postpartum, and I still perform basic exercises a few times a week, even if it’s only for a few minutes at a time.
Why? Because we are postpartum forever, focusing on simple moves and core connection is a great way to maintain pelvic floor and core function.
Abdominal breathing exercises increase core activation because you use your breath to connect your whole core system.
+ 11. Enjoy some pool time!
Being in the water diminishes the effect of gravity on the pelvic floor.
You may find it easier to gently contract and relax your pelvic floor muscles in the water.
Feel free to enjoy the freedom to do exercises in the water that you might not be ready for on land, like jumping, running, playing volleyball, or other fun games.
+ 12. Stay active and strengthen gradually
In addition to daily pelvic floor exercises to restrengthen or maintain your pelvic floor strength and function, try to stay active this summer.
You can use bodyweight exercises or light resistance, and don’t forget to enjoy the outdoors!
When working out, pay attention to performing the exercise correctly to reduce your risk of injury.
Gradually increase the intensity and load once you are getting stronger and confident of your form and breathing technique. Listen to your body when exercising. Your body and mind should always feel better afterward.
If something feels off, then modify that exercise or leave it out of your training program.
I hope you're already having some summer fun!
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