Let’s talk about the health of your pelvic floor – obviously it’s a concern that effects women, especially those of us who have given birth, BUT it’s something that effects men, too! The often overlooked fact is that your pelvic floor needs to be able to do a multitude of functions, and pelvic floor that’s too tight can cause as many problems as one that’s too weak. A coordinated pelvic floor is ultimately a reflection of how well your diaphragm, deep abdominal muscles, spine, hips, and nervous system are working together. The goal is not simply a “strong” pelvic floor, but one that can contract, relax, respond to movement, and manage pressure efficiently during everyday activities like lifting, walking, exercising, coughing, and laughing.
For both men and women a healthy pelvic floor can contribute to:
Better spinal stability and reduced back pain, improved posture, better balance and athletic performance, greater lifting capacity with lower injury risk, improved breathing, better bowel & bladder function, improved hip function, less groin pain, and reduced risk of hernias.
Here are some great examples of deep core/pelvic floor strengthening exercises:
Click this picture which will link you to watch videos of how to do each exercise:
Glute Bridges
Farmer Carry