A 10 minute at-home pelvic floor workout for when it’s too cold for the gym

Posted on 8 June, 2023

Winter is here—could you find 10 minutes a day to commit to a movement program?

How did you go with HerCanberra’s previous Move for 10 programs? Did you know half of Aussie women between 18 and 64 are not getting enough exercise?

This week let’s talk pelvic floor. Exercise has an important role in strengthening your pelvic floor muscles and the musculature surrounding the pelvic bowl. The pelvic floor acts as a sling; it is four muscles that are grouped together with surrounding fascia and ligaments. At every life stage, a movement program holds important therapeutic potential for preventable health outcomes—from puberty, pregnancy, perimenopause, and menopause.

Exercise isn’t easy for many people. We understand that barriers to physical activity for women can be complex and diverse, from childcare responsibilities, chronic pain, autoimmune disorders, low self-esteem and confidence.

However, exercise can help to:

• Improve energy levels.
• Reduce systemic inflammation in the body.
• Release endorphins.
• Improves emotional wellbeing, motivation and self-confidence.
• Improve sleep.
• Promotes tissue remodelling.

So, let’s find 10 minutes of pelvic floor exercises today in your warm, cosy lounge room. 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.

For some, exercise can be hard to get started. Here are some hacks:

1. Be organised. Have your exercise mat and clothes ready to go in the morning, setting yourself up for success is important.
2. See your local Women’s Health Allied Health Professional to assess technique, pelvic floor function (sometimes you can have an overactive PF) and continuing support. Prevention and understanding are your friends.
3. Start small. A 10 minute specific pelvic circuit is a great starting point!

Over the next couple of months, we are going to help you through winter. At HerCanberra we like to make it easy for you—you can print this week’s pelvic floor “Move for 10” program here:

1) Alternate hip extension in four-point kneeling, with pelvic floor activation—two sets, 10 reps.

2) Pelvic tilt and lift—two sets, 10 reps.

3) Bent knee fall out in supine, version one (pelvic floor)— two set, 10 reps.

4) Core stability in crook with opposite arm and leg slides—two sets, 10 reps.

5) Pelvic Floor in wall assisted squat position—two sets, 10 reps.

If you need a modified program, let me know. It’s the simple habits that often stick.

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.