So many of us struggle with pain or issues in our pelvis. Nobody’s got time to try to manage that - especially during this busy time of year! If you’re dealing with occasional leakage or you feel like your core isn’t strong enough, there are some exercises you can do to help. Focusing on your pelvis not only helps with those issues, but can improve your sex life, boost your core strength, and increase stability.
Most of us have probably heard of kegels, or exercises for tightening the pelvic floor muscles (like you’re stopping the flow of urine). This is the best way to improve your pelvic floor, but there are others that you can do as well.
Pelvic Floor Strengthening
1. Bridge: Lie on your back, bend your knees, and keep your feet flat on the floor. Exhale, and then engage your pelvic floor and lift your hips, so there’s a straight line between your shoulders and your knees. Hold for ten seconds while you breathe. Repeat 10 times.
2. Wall squat: Stand against a wall with your feet hip-width apart. Tighten your pelvic floor, and lower into a squat, as if you’re sitting in a chair, with your back still against the wall. Hold for 10 seconds, and then stand up. Repeat for 10 reps.
3. Jumping jacks: You know the drill – only with these, tighten your pelvic floor muscles as you jump your legs out, and then relax them when you jump your feet in. Jump for one minute.
4. Long crunches: Lie on your back, with your arms straight up in front of you, pointing at the ceiling. Bend your knees and hold your lower legs parallel to the floor. Take a deep breath in, then as you exhale, keep your right arm straight and extend over your head (not touching the floor), while simultaneously straightening your right leg. Tighten your pelvic floor as you move your limbs. As you bring them back to the start position, release your pelvic muscles. Complete 10 reps on each side.
Add these to your weekly (or daily!) routine, and over time you should definitely see an improvement in your balance and any leakage. If you have concerns with incontinence, pelvic pain, or other issues you should see a doctor about, schedule a visit today by clicking below. We look forward to hearing from you!
Dr. Julie Drolet
P.S. Your hormones can also be a factor in pelvic issues, and you can find out more about them in our free webinar, found here.