Pro Tips About Your Pelvic Floor and How to Strengthen It

Move over, Kegel’s!

Physiotherapist and women’s health practitioner of Joint Dynamics, Suzie Williams lays it all out as she shares the importance of strengthening your pelvic floor postpartum. 

If I had a dollar for every time I’ve heard the word “Kegel” in my consultations, I’d be a billionaire.  The problem is, Kegel’s were born in the 80’s and like most 80’s exercise fads (Olivia Newton John in a lycra g-string leotard included!) they had their place, but it’s time to move on to a more sophisticated approach.

Kegel’s can make the pelvic floor tighter and tighter, essentially leaving it less and less able to do its job correctly. On the flip side, sometimes the pelvic floor does need some reminding of what its job is, so ignoring it completely can also be detrimental.

There is a great deal of evidence backing up the theory that the pelvic floor is nothing without the abdominals and glutes, hence you can “Kegel” the day away but if your tummy and butt aren’t coming to the party, the pelvic floor is not going to reach its potential. 

Just like how we lift weights to strengthen our muscles (arms of steel!), our pelvic floor can do the same too. The pelvic floor can get bigger and tighter, but it doesn’t need to pump iron to get there! The pelvic floor is a “phasic” group of muscles, which means the muscles work as a team, with just the right amount of effort depending on the activity, to support the pelvis and pelvic organs.

Did you know that the pelvic floor can be problematic in both women and men (it’s not just us, ladies!). And whilst having a vaginal delivery can impact that pelvic floor directly, pregnancy itself can be the cause of its weakness and issues, even with a C-section delivery of the baby.

So what does the pelvic floor actually do? It’s a hammock of muscles that support the front of your pubic bone right through to the back at your tail bone.  The muscles also extend out to the side attaching to your hip and the rim of your pelvis.  The muscles then provided a system of support to the bladder, uterus and bowel, as well as forming the “shut off” mechanism for the vagina and urethra.

The main message is this: it’s time to do something about your pelvic floor! With the right assessment, advice and treatment many pelvic floor problems can be rectified or managed. Get help from a women’s health practitioner or a physiotherapist. For more details, check out Joint Dynamics for a consultation.

We’ve partnered with our friends at Joint Dynamics to offer an incredible package worth HK$7,500 for 5 Pre or Postnatal personal training sessions, plus 1 Pre or Postnatal Massage Therapy Session and a Pre or Postnatal Assessment Session performed by a physiotherapist from Joint Dynamics. Simply enter the giveaway for your chance to win!

Joint Dynamics provides an integrated approach to patient care, offering physiotherapy, chiropractic, sports massage and strength training to make authentic change in the lives of our clients. We look after all kinds of people, from athletes, through weekend warriors, to the more relaxed client. We spend the time to focus fully on your goals and provide tailored strategies to help you return to whatever activity interests you.

www.jointdynamics.com.hk