If you worry that your pelvic floor is either THE problem, or causing other problems, then please start to implement these tips!

And if you aren’t sure, we are here to help you figure that out!  (And start really taking care of it with us AT A HUGE DISCOUNT this May during our FEEL GOOD SUMMER SALE on our plans of care!)

Illustration of a woman doing glute bridges.

1. Legs up on wall and relax for 2 minutes

This is done for 2 purposes:

1- to help you learn to open and release your pelvic floor. Many times these muscles are too tight, so this is a perfect way to try to relax them.

2- many of us with pelvic floor issues are, in general, in stress overdrive. These 2 minutes help us just to relax OURSELVES and our system which can help with pelvic floor AND many other issues

2. Deep squat holds

When you sink into a deep squat, with or without support, we are improving or maintaining our ankle/hip/knee/back mobility. ALL of which are essential to proper functioning of the pelvic floor!  My recommendation is to do this for 2 minutes a day- at one time or in several sets to really work on that deep mobility.

3. Adductor squeezes with deep core activation

Our adductor muscles are a “window” to the pelvic floor. We can use the adductor muscles to access the pelvic floor muscles when they are difficult to access. In the video below, I’ll explain how to then “lift” your pelvic floor to get those deep muscles working. I see this relieve pelvic floor pain and problems within several DAYS with some patients!

4. Lateral rib breathing

When we evaluate breathing, many videos and information will tell you to “belly breathe.” While yes, this is important, we also need proper 360° BREATHING. This means we breath to the front, back and sides!  So put a hand on the side of your ribcage, and try to bring air into THAT side. Then, try the other. Working on that lateral rib cage breathing can help you learn to expand through your diaphragm in another direction and increase your core stability and therefore ability to stabilize your pelvic floor.

5. Glute bridges with neutral spine

Many times we do “glute bridges” and use our back spinal muscles or our hamstrings. So, how do we actually use our glutes?  We have to hold a neutral spine!  So if you stop tilting your pelvis too much forward or backward, we can now use the glutes in the bridge. Again, this is shown in the video below!

Pelvic floor issues, along with back pain, hip pain, lack of balance, and more are all problems we deal with every day in our office. So if you want some help with yours besides these tips- OPT IN for information on our May FEEL GOOD SUMMER SALE and know we are here for you!