Pelvic Floor Exercises

Pelvic Floor Exercises

If you have or are at risk of pelvic floor (PF) problems, then it is important you train for the ‘weakest link’ and put your PF first.

Practicing the Core Breath is your first step in recovering PF health. Once you have learned it try changing your position from lying on your back to:

  • Seated balance work on a stability ball or balance disc, for an increased challenge try lifting a leg
  • Standing, challenge balance by adding a leg lift or standing on a bosu or balance disc
  • Side-lying bent-knee lift
  • All 4’s arm and leg lift

Consider modifying your exercises to protect your pelvic floor:

  • Cease strong abdominal exercises, these include: sit ups, curl ups, crunches
    • Abdominal exercises with medicine ball
    • V-sit
    • Hundreds
    • Double leg lowers– plank position on hands/feet. ‘hovers’, full push ups
  • Avoid high impact activities such as running, jumping rope or jumping on a trampoline
  • Avoid breath-holding by exhaling with effort
  • Maintain good posture
  • Lift your pelvic floor first and hold it during the exercise, then relax afterwards

Consider Pelvic Floor Friendly exercise such as:

  • Walking/Hiking
  • Biking
  • Swimming
  • Elliptical machine
  • Pfilates
  • PF Friendly Pilates
  • Yoga for PF health
  • Some belly dance programs