Regular Practices Common Folk Ought to Avoid, According to Pelvic Floor Specialists:
The pelvic floor muscles, a group of muscles that run from the pubic bone to the tailbone, play a crucial role in maintaining core and pelvic organ stability, as well as facilitating bodily functions such as urination, defecation, and sexual activity. Despite their constant service, these muscles can become compromised from a variety of habits and postures.
Riva Preil, a board-certified pelvic floor physical therapist, explained that the pelvic floor serves as the body's connection point between the lower extremities, core, and upper extremities, making it susceptible to the effects of poor posture and other harmful habits.
One common habit that can negatively impact pelvic floor health is engaging the stomach and butt muscles throughout the day. This can occur as a result of constantly pulling in one's belly or clenching one's glutes. Alicia Jeffrey-Thomas, another pelvic floor physical therapist, stated that these movements may seem similar to core engagement, but they actually put undue strain on the back, forcing the pelvic floor to compensate and potentially leading to tension and reduced flexibility.
Instead, individuals should focus on tightening their core only during physical exertions and relax their stomach and butt muscles throughout their daily activities. Regular stretches that lengthen and loosen pelvic muscles, such as "happy baby" or "cat-cow," can also help maintain pelvic floor health.
Straining to have a bowel movement or force a stream of urine can also wreak havoc on the pelvic floor. When straining to pass a bowel movement, one may inadvertently perform a "paradoxical contraction," tightening the pelvic floor and closing the anus, making it harder for stool to pass. Similarly, straining to urinate by forcefully pushing can lead to tension and weakening of the pelvic floor muscles.
To facilitate proper bowel movements and urination, individuals should allow themselves enough time on the toilet and practice deep diaphragmatic breathing, which can help relax the pelvic floor muscles and facilitate a more natural process. Moreover, incorporating water and fiber-rich foods into one's diet can help prevent constipation and reduce the need for forced straining.
Holding one's breath during exercise or exertion can put excessive pressure on the pelvis, potentially leading to pelvic floor tension and weakness. Exhaling on exertion, or during the hardest point of a movement, can help ensure the pelvic floor receives adequate support.
Painful sexual activity can also cause pelvic floor issues by conditioning the muscles to subconsciously tense in anticipation of sex, making intercourse even more painful. Communicating with one's partner about uncomfortable or painful experiences and considering alternative positions or techniques may help alleviate discomfort. If pain persists, it is essential to consult a healthcare professional.
Finally, while Kegels can be beneficial for some individuals, excessive pelvic floor exercises can lead to hypertonic muscles, reducing their ability to relax properly. Kegels should be performed in moderation, with a maximum of 20 repetitions throughout the day, balanced with relaxation techniques. Individuals with a tight pelvic floor should avoid Kegels and consult a healthcare professional for guidance.
By recognizing and adjusting these habits, individuals can reduce the risk of developing pelvic floor issues and maintain better overall pelvic health. Maintaining a healthy weight, avoiding chronic straining, and seeking professional advice when necessary can further support pelvic floor wellness.
- Riva Preil, a board-certified pelvic floor physical therapist, revealed that poor posture and harmful habits can affect pelvic floor health, as the pelvic floor serves as the body's connection point between the lower, core, and upper extremities.
- Alicia Jeffrey-Thomas, another pelvic floor physical therapist, warned that engaging the stomach and butt muscles throughout the day can strain the back and force the pelvic floor to compensate, potentially leading to tension and reduced flexibility.
- To maintain pelvic floor health, individuals should tighten their core only during physical exertions, relax their stomach and butt muscles throughout their daily activities, and perform regular stretches like "happy baby" or "cat-cow".
- Straining to have a bowel movement or force a stream of urine can lead to pelvic floor tension and potential problems, so individuals should allow themselves enough time on the toilet, practice deep breathing, and consume water and fiber-rich foods to prevent constipation.
- Exhaling during exercise and maintaining a healthy weight can help reduce the risk of developing pelvic floor issues, while avoiding excessive Kegel exercises and seeking professional advice when necessary can further support pelvic floor wellness.
