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Prenatal Mat Pilates |  POstnatal (all women* welcome)

When it comes to pelvic floor strengthening, the conversation often centers around Kegels. While this exercise has their merits, a holistic approach that involves whole-body movements and strengthening can offer a more comprehensive and effective strategy.

First, let’s touch on what your pelvic floor is exactly…The pelvic floor is a complex system of muscles, ligaments, and connective tissues that provide crucial support to the pelvic organs. Picture a hammock made up of muscles supporting your bladder, uterus and rectum. Pretty important! Traditionally, Kegel exercises have been the go-to recommendation for pelvic floor health. A kegel, however, is an ISOLATED contract and relax of the pelvic floor. Focusing solely on Kegels may neglect the interconnected nature of our bodies. Incorporating whole-body movements and strengthening exercises is much more functional.

Let’s touch upon how taking a holistic approach can benefit our pelvic floor:

Core Strength:

Strengthening your core muscles plays a crucial role in supporting the pelvic floor. Exercises like planks, squats, and deadlifts engage the entire core, promoting stability and balance.

Hip Mobility:

Dynamic movements that enhance hip mobility like lunges, hip CARs, and strengthening in all planes like hip abduction/adduction, flexion, and extension can effectively reduce the load on the pelvic floor.

Posture Awareness:

Maintaining good posture is fundamental to pelvic floor health. Keeping tightness at bay through your anterior chain and strengthening your posterior chain can be helpful. Movements that positively impact posture like bird dogs, wall angels, chin tucks, rows, and so many more will lead to better alignment and reduced tension in the pelvic floor region.

Functional Movements:

At One Tribe and Freya, we love incorporating functional movements throughout our sessions. Mimicking real-life movements in your routine can translate to improved pelvic floor function. What do you spend your day doing? Whether it’s picking up your toddler from the floor, changing your newborn’s diaper, cleaning dishes at the sink, or doing jumping jacks during your workout we want you to feel strong and confident! We want you to be able to complete these activities without pain and with ease.

Ultimately, while Kegels have their place in pelvic floor health, a more holistic approach can offer a more comprehensive solution.

If you are experiencing any pelvic health concerns always consult with an expert provider first. You can book an appointment at One Tribe with one of our Physical Therapists, where we can assess your specific needs and design a personalized program to address your pelvic floor health.