A very uncomplicated 10 minute workout for your pelvic floor

Posted on 22 June, 2023

How did you go with HerCanberra’s previous Move for 10 pelvic floor program?

Are you struggling with time? Not having “enough time” is a common reason why many women don’t do their pelvic floor exercises.

Something is always better than nothing. The pelvic floor is a simple structure and acts as a sling (or hammock)—it is four muscles that are grouped together with surrounding fascia and ligaments. Exercise has an important role in strengthening your pelvic floor muscles and the musculature surrounding the pelvic bowl.

At every life stage, a movement program is important—from puberty, pregnancy, perimenopause, and menopause. Let’s chat about menopause for a moment. Menopause can lead to a decline in muscle mass. An exercise program for postmenopausal women should be a multifactorial approach, with strength-endurance, pelvic floor, pure strength, bone density and balance exercises. Estrogen has an important role in maintaining muscle mass, and when estrogen is deficient (advanced age for females) muscle atrophy results in contributing to muscle weakness.  Let’s address this together…

At HerCanberra we like to make it uncomplicated for you—we understand that exercise isn’t easy for many people. What about if we did our pelvic floor exercises together in your warm, cosy lounge room? You can print this week’s pelvic floor “Move for 10” program here:

1) Core stability in crook with alternate elevated leg extension—two sets, 10 reps.

2) Pelvic floor in lunge position—two sets, 10 reps.

3) Bridging in posterior pelvic tilt—two set, 10 reps.

4) Hip abduction, side lying (add a Theraband if you want extra resistance)—two sets, 10 reps.

5) Table top position single leg fall out (alternating)—two sets, 10 reps.

If you need a modified program, let me know. Please note this is generic exercise advice, so for those who have specific pelvic pain, leaking (when you cough, sneeze or exercise) or a history of pelvic pain; please see your local Women’s Health Allied Health Professional if you are concerned.

Pelvic Floor (PF) movement tips:

• Maintain good posture.
• Take note if you experience “a heavy pressure feeling”—lighten your resistance so that you don’t feel pressure down on your PF as you move.
• Notice how many reps you can do before your PF muscles tire. Keep track each week.
• Initially, while you PF improves, you will need to add extra recovery between sets (or reduce the number of reps that you do in a row). Or split the program up during the day (morning set, evening set maybe?)
• Breath—avoid holding your breath (exhaling with effort)! Remember: “movement to breath”.

Can you find 10 minutes today?

Disclaimer

The information provided by Kirra Rankin is for educational purposes only and does not substitute for professional medical advice. Her Canberra advises our community to consult a medical professional or healthcare provider if they’re seeking more specific medical advice, diagnoses, or treatment.

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
• Be active on most—preferably all—days of the week.
• Each week—accumulate 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities.
• Do muscle strengthening and balance activities at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbbells, or Thera bands (all very accessible to anyone who is time-poor).

Love, Kirra.