The pelvic floor takes on a lot of responsibility and frankly we don’t give it enough credit. The pelvic floor contributes to bowel and bladder function, pelvic organ support (including a baby in the womb), postural support, and sexual function. Pretty important functions if you ask me!
However, these muscles seem to get ignored during our daily exercise routines. Most of us vagina owners are never taught a proper pelvic floor contraction (Kegel), stretches, or warm up exercises before a performance (yes, that's a thing). So let me help you have a healthier pelvic floor in 2023!
Here are three exercises to improve your pelvic health:
1. Diaphragmatic Breathing
Start by lying on your back with your legs bent or straight. Rest one hand on your belly and one hand on your chest. Take a slow and deep breath in through your nose while allowing your belly, ribs, and chest to rise and expand equally. Many of us may have a tendency to breathe more with our chest. If you notice your chest rising more, focus on expanding your belly and filling up the lower abdomen with your breath. Now slowly exhale through your mouth with soft pursed lips. Repeat for 1-2 minutes
*Think: Smell the candle, Blow out the candle (slowly).
2. Happy Baby
Start by lying on your back with your knees bent. Lift your feet off the floor and bring both of your knees towards your chest and slightly out towards your armpits. You may hold on to your ankles, shins, knees, thighs, whichever is comfiest. Now use those diaphragmatic breaths to relax the pelvic floor muscles. Stay in this position for 30 seconds to two minutes.
3. Transverse Abdominus Brace
Start on your hands and knees (like you were going to crawl). Inhale through your nose and expand your belly allowing your belly button to lower down towards the floor. Exhale through your mouth as if you were blowing out a candle and pull your belly button up towards your spine. Imagine a corset around your core gently tightening as you exhale. You should not feel any pressure/discomfort in the pelvic region or abdomen. You may feel a gentle contraction of your pelvic floor muscles, GREAT! When properly engaging your deep core muscles, the pelvic floor should also contract.
Give these a try and leave any questions or comments below!
Cheers to a happier and healthier pelvic floor in 2023!
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