Do you pee your pants while laughing, coughing, sneezing, running or jumping.....if you answered YES to any of the above, this post and next challenge is for you.
No matter have you had your baby a couple of months or couple of years ago or if you have not had a baby at all, and you have a weak pelvic floor (PF) muscles, this is for you.
The PF is a key component to the core system. Giving support to the content of the abdominal cavity, maintaining sphincter control of the bodily systems and providing sexual function as well as pleasure. Connecting to the PF is empowering and grounding, it also helps you get stronger safely for your everyday activities and life in general.
Here are the common issues that occur when PF doesn't function properly.
Pelvic Organ Prolapse
How does the PF works?
The PF muscles do not work in isolation. The PF and Diaphragm move together. They depend on each other for proper function. They also need to be properly aligned and this is where posture plays a key role in healthy PF muscle function.
▪︎On the Inhale: the diaphragm and PF drift down, relax.
▪︎On the Exhale: the diaphragm and PF rise up, contract.
Make sure you apply below while exercising:
▪︎mind your form and posture,
▪︎exhale upon exertion,
▪︎never hold your breath,
▪︎use your diaphragm optimally (your abdomen should move!),
▪︎tune into your body and be aware of your pelvic area (it will come with time).
During regular exercising watch out for the following symptoms:
° Heaviness / discomfort in the vaginally region,
° Bulging / straining / discomfort in the abdominal region,
° Leaking urine,
° Lower back or pelvic pain.
Experiencing any of the above symptoms is NOT normal, they show that your PF and/or midline can not handle the activity. Therefore it is very important to strengthen your deep abdominal muscles and PF via breathing exercises first and then ramp up intensity and impact as your PF function improve.
Regularly performing abdominal breathing exercises can go a long way towards improving your posture, strengthening your core, managing incontinence and even prolapse! A healthy PF should be elastic, able to expand and contract. PF muscles that cannot relax can be as problematic as weak PF muscles.
Below is the video tutorial with an explanation of the PF and 5 breathing exercises.
To see the benefits of those exercises, you would need to perform those exercises daily for a minimum of 30 days. Ideally aim for anything between 5 to 10 repetitions. 5 repetitions of each exercise should take you only 10min!
Those exercises are safe to do for anyone and at any stage of pre- and postpartum, if you suffer from diastasis recti (abdominal separation), if you had a cesarean section and if you had either a tear or episiotomy during childbirth. Breathwork is a very safe way to wake up those deep core muscles and re-engage your PF.
Let me know if you have any questions.