+ Avoid holding your breath
Rule #1. Protect your pelvic floor during exercise
Breath-holding can increase downward pressure against your pelvic floor.
Some people hold their breath out of habit, or due to the difficulty of the exercise. We can resolve this by being aware of the pattern or modifying the exercise.
It's particularly important to exhale during the most challenging part of the exercise.
Using proper breathing strategies can not only prevent excessive strain on the pelvic floor muscles, but also improve your pelvic floor function.
+ Avoid feeling pressure on your pelvic floor
Rule #2. Protect your pelvic floor during exercise
Poor pressure management is a leading cause of pelvic floor dysfunction (leaking, prolapse…)
It is essential to avoid feeling pressure down on the pelvic floor and stay under the bearing down threshold during any physical activity. This rule applies to all types of movements, such as bending, lifting, pushing, pulling, holding a plank, squatting, running, etc.
If you feel such pressure, you need to modify the exercise or activity immediately. This may involve simply aadjusting your breathing strategies, correcting your alignment, or selecting a less challenging exercise.
+ Monitor lower belly pooching
Rule #3. Protect your pelvic floor during exercise
If you observe your lower belly protruding outward while performing an activity or exercise, it means that your core system is compromised.
It typically indicates that your transverse abdominis muscle, which is the deepest layer of the abdominal muscles, is not engaging properly. This muscle is your “natural corset,” responsible for compressing the abdominal contents and providing support to the spine and pelvis.
Rule #4. Protect your pelvic floor during exercise
If you perform an exercise with poor form, you may put additional strain on your pelvic floor muscles, leading to pelvic floor dysfunction over time.
Using a mirror during exercise can help you monitor your body positioning and form, which can help you to identify any compensations or poor alignment so you can make adjustments as needed.
+ Avoid pain
Rule #5. Protect your pelvic floor during exercise
Pain can increase the risk of injury, impair recovery, and lead to chronic dysfunction. It is crucial to acknowledge pain during an exercise, and ditch the “no pain, no gain philosophy”!
To protect your pelvic floor when you exercise, it's important to avoid pain in the body in general. This means listening to your body and respecting your limits.
If an exercise or movement causes pain or discomfort, then stop it and assess why it's happening. This may involve checking your form, modifying the exercise, or choosing a different exercise altogether.
+ Avoid leaking
Rule #6. Protect your pelvic floor during exercise
Even a few drops are too much! Urine leakage signifies a breakdown in the core system and should not be ignored.
This can be caused by the following:
- Poor breathing strategies
- Poor movement strategies
- Your inner core is not prepared to handle that level of activity.
+ Avoid unnecessary tension in your body
Rule #7. Protect your pelvic floor during exercise
Holding unnecessary tension in the body during exercise can lead to an increase in intra-abdominal pressure. This pressure can be transmitted to the pelvic floor muscles, causing them to tighten.
Over time, this repeated tension and tightening of the pelvic floor muscles can lead to a hypertonic pelvic floor. This can result in various symptoms, including pelvic pain, pain during sex, urinary urgency or frequency, and difficulty with bowel movements.
So scan your body for tension:
- Are you clenching your jaw or glutes?
- Are you shrugging your shoulders?
- Are you tensing your hands for feet?
