10/31/2022
Top 5️⃣ tips for your best pelvic floor 🙌
1️⃣ 360 Breathing 🫁
When we take deep breaths, our chest, ribcage and belly should all expand. A lot of individuals seem to struggle with rib mobility and back expansion with their breathing. By optimizing our ability to breathe, we can allow better pelvic floor mobility, better core coordination, and help our body work more optimally.
2️⃣ Pressure Management 🗣
If you're someone who holds your breath and/or bears down in order to stand up, lift objects, and go to the bathroom, you may be placing excessive force down on your pelvic floor many times throughout the day. While this isn't bad to do occasionally, the more often you use it, the more stress you are putting ok these structures. Pelvic floor PT helps to utilize your core more effectively to reduce these forces.
3️⃣ Pelvic Floor Strengthening AND Lengthening 🧘♀️
Everyone who has every experienced leaking has heard of kegels and that they "just need to strengthen their pelvic muscles". Many people have never heard that they might have to learn to lengthen their muscles and relax them instead of or before strengthening in order to improve their leaking.
4️⃣ Whole Body Strengthening
Our low back, core, legs, and breathing mechanics all share connections with our pelvic floor. If you are having tightness or weakness in any of those areas, it makes it that much harder for your pelvic floor to do its job (think of group projects where everyone isn't pulling their weight.... 😅). A pelvic floor PT takes a look at you as a whole person to find out what areas need the most attention so that your body can work optimally!
5️⃣ Normal 💩 Movements
Most people think constipation is only when you don't go to the bathroom for a few days. However, constipation can have many variations. If you have really hard BMs, have to strain most of the time, or are always feeling bloated and full of 💩, there's many things that pelvic floor PT can work with you with to feel more "regular"
While this list is not a one size fits all solution, it involves the most common culprits that I see contribute to a suboptimal pelvic floor.
Did any of these surprise you?
