Pelvis has left the building? Don’t panic! Your guide to tightening your pelvic floor

Sometimes your biggest, most life-changing transformations come from deep within and no one really notices them. Well perhaps they notice the spring in your step but they think maybe it’s Maybelline and not that your pelvic floor is like a newly sprung mattress.

Our pelvic floor is one of those things we take for granted. Most don’t know anything about it until they’ve had a few kids or reached fifty then find that when they burst out laughing, so does their bladder and it’s so not funny. Or they feel their uterus slipping down through their vagina and even peeking out, not good for bowel movements or sex or bathing suits or running the world.

Photo Credit: YouTube –iBuzz
Maybe it’s Maybelline or could it be her pelvic floor is good?!

These are some of the things we don’t talk about enough, which is sad cause it stops us feeling so, well, woman-crushy and there’s so much we can do about our pelvic floors and we can even do it in board meetings, while editing selfies on Instagram or riding home on the back of an Okada while holding a goat.

Photo Credit: Irinajoyinbo

So what is your pelvic floor?

Pelvic floor muscles are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. The pelvic organs are the bladder and bowel in men, and bladder, bowel and uterus in women.

Often due to childbirth or regular heavy lifting (but even just getting older or obese), the muscles weaken and this can lead to a number of issues including; your organs dropping out of place, incontinence or painful sex.
What can you do about it? There are exercises to prevent this. Most women will have heard of Kegels, especially if they’ve had kids. ‘Don’t forget your Kegels’, your doctor will say in passing and really you won’t be listening because hello, you just had a flippin’ baby? Kegels are done by squeezing the muscles in the pelvic floor and holding for short periods of time. The key is to isolate the muscles (urinary, vagina, rectal) and then do 5-10 repetitions regularly.
Kegels are important for everyone regardless of childbirth or age because you may not realize your pelvic floor is loose until you reach the menopause when a drop in estrogen causes your pelvic floor muscles to soften.

Move of the Week – Pelvic Floor Lift
This week’s exercise also helps the pelvic floor, uterus and lower abs in your FUPA (fatty upper pubic area). It’s very relaxing and great to do after a big workout or part when you’re tired.

Oya lets go!