Having a strong pelvic floor is essential if you hope to live a healthy life. The pelvic floor muscle group assists in many bodily functions such as sexual arousal, bladder and bowel control, and menstruation. There are pelvic floor physical therapists trained to help both men and women who struggle with pelvic pain; however, you can also keep your pelvic floor healthy by exercising at home.
Pelvic Floor Exercises
There are deep stretches you can do to release and lengthen the pelvic floor muscles. When working through each pelvic floor exercise, you should breathe fully through your diaphragm.
The happy baby pose is an excellent stretch you can use to open your hips and strengthen your pelvic floor. Start by lying down on your back and holding the tips of your toes with your legs bent. Your knees should be close to your chest. As you relax into this stretch, deeply breathe through your diaphragm. When you inhale, your lower ribs, stomach, and sides should all expand together.
You can use the butterfly stretch to lengthen your groin muscles and expand your pelvic muscles as well. To successfully complete this stretch, put your heels together and move them as close as possible to your groin. Slowly push both knees downward and feel the stretch through your thighs and groin. As you do this stretch, sit up straight and imagine someone is pressing on your diaphragm.
If you want to strengthen your pelvic floor muscles, you can use the split tabletop exercise. With this exercise, lie on your back and hold your legs up at a 90-degree angle. Slowly bring your legs up to your chest and back out without straightening them. Repeat this exercise ten times per day and always remember to include full and deep breaths.
The squat is another good exercise to strengthen the pelvic floor. As you go up and down into a squat position, hold your arms out to give you balance. Focus on your core muscles when lowering into the squat and keep your diaphragm strong as you breathe.
The glute bridge exercise will strengthen both your pelvic floor and your glutes. Lie on your back with your knees up and slowly raise your hips in the air. As you do so, clench your glute muscles and tighten your core. You’ll feel your pelvic floor muscles strengthen during each rep of this exercise.
Benefits of Pelvic Floor Therapy
Pelvic floor therapy has a variety of benefits because pelvic floor muscles assist with many bodily functions. Pelvic floor therapy can increase both strength and awareness of the pelvic floor muscle group and help women achieve greater sexual pleasure. It can also help reduce vaginal or pelvic pain during sex. Pelvic floor therapy can help those who have urinary incontinence, constipation, or endometriosis.
The Pelvic Floor Diet
If you want to keep your pelvic floor muscles healthy, you should treat your issues both internally and externally. Water, herbal tea, low-acid fruits, and Omega-3 fatty acids can all contribute to a healthy pelvic floor. Stay away from carbonated and caffeinated beverages, alcohol, and artificial sweeteners if your pelvic health is a priority.
Whether you have a medical issue related to your pelvic muscle group or you’re hoping to prevent pelvic issues from occurring, these exercises are easy to incorporate in your daily routine and can provide lasting benefits. We hope you’ll prioritize your pelvic health in the future so you can witness the effectiveness of this holistic approach.
Take a look at the visual guide from Rory below to get started with your pelvic floor therapy routine.