And to clarify, that's pretty strong.
Back to the elephant in the room. That pesky pelvic floor. I say pesky, because for many women (whether you've had children or not), this becomes an area of concern as we age. Are you a woman over the age of 25? I'm going to assume you've heard of kegel exercises. If you're unsure, I'll let you google that and you can reach out with any question later. Don't get me wrong, kegels are GGGRRREEAAATT for targeting specific pelvic regions, but let's talk about the rest of the pelvic girdle. I'm going to toss out a few exercises that will be helpful in strengthening some of those other muscles that can be helpful in preventing/minimizing things like incontinence and prolapse. Incorporating these other exercises are also great just in case you aren't performing those kegels correctly, or as frequently as might be needed to get the right level of support for your body.
I'll be sharing some more traditional movements as well as some yoga poses that are good for pelvic floor support. Feel free to modify, take, or leave whatever feels good for you and your body.
1. Good Posture
Neutral spine, honoring the back curve, shoulders back, chest slightly lifted.
2. Chair Pose
Feet engaged, chest lifted, hands held high, arms frame the face. Knees are bent, hips pressed down and back, stance resembles sitting in a chair.
3. Diaphragm Exercise
Lay on your side and slightly round your back creating a C-shape. Tuck the chin. Keep your chin tucked and begin to blow up a balloon. In through your nose and out through your mouth - you don't actually have to blow up a balloon or keep the air in it. It's the action here that counts. You want to be engaging the diaphragm.
4. Goddess Pose
Walk the feet out to the sides, toes should point slightly out, heels turned slightly in. Engage the feet and place a bend to the knees (feet/knees should be aligned, do not overshoot the foot/ankle with the knee). Arms can be held out to T, then a bend placed in the shoulders to face fingertips to ceiling.
5. Mountain Pose
Mentioned a few times above. This is a modified pose with a block placed between the legs and the feeling of trying to lift the brick upwards.
I hope you are able to find a way to incorporate one or more of these postures/poses/exercises into your every day life. Cheers to many years of supported pelvic floors! Are there any exercises or postures you've found to be helpful in strengthening your pelvic floor? Feel free to share what has worked for you (you can always send a message or email if you'd like to remain anonymous). I appreciate you!
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