3 pelvic Floor exercises You aren’t doing (but need to)
If all you’ve been taught about your pelvic floor (if anything) is how to do kegels, you are not alone.
That’s how it was for me until a hysterectomy completely changed the integrity of my pelvic floor and I spent a year and a half with “hip pain” that ended up being a tight pelvic floor muscle.
It’s a longer story for another time — suffice it to say, I now understand how central, intelligent and nuanced the pelvic center is… and I’m committed to making sure more women have access to simple and effective exercises to stay healthy.
The thing is, your pelvic center is only a mystery because we’re not supposed to talk about it. But your tight hips? Your low back pain? Your “weak core?” They all relate to AND affect your pelvic floor.
Let alone the leakage, pelvic pain and prolapse that can wreak havoc on your self-confidence and daily life.
Let’s ditch the taboo topics and get curious about and loving toward these amazing, resilient bodies.
Your body is literally connected from toes to head.
Interwoven connective tissues and overlapping muscles, nothing works in isolation.
This is great news! Since your fascia, connective tissue and muscles travel from your feet in a continuous line into your pelvic floor (and beyond), there are endless creative movements for the feet, legs and hips that will support your pelvic floor.
In fact, a lot of what you’re already doing in your yoga or other exercise practices are on the right track.
But today, you’re going to supercharge those movements to make them more specific and effective for a healthy pelvic floor (with the side benefit of your feet, knees, hips, core and low back feeling a lot better, too).
Here are 3 Pelvic Floor Exercises You are Not Doing (But Need To)
1. Bridge VARIATIONS
Remember I said you’re probably already doing some good things? The key here is to vary your set up from the standard bridge. The body LOVES surprise and novelty and these are great for your pelvic floor: foot and ankle strength, inner leg connection, glute/rotator strength.
Variation 1: Put one foot on a block. You can have the feet in line with the hips as you would in a standard bridge. Press the feet to activate the “cheek creases,” then lift and lower 3/4, 5-15 times. Rest then change sides.
Variation 2: Stagger your feet, one about a foot length forward of the other. Press the feet to activate the “cheek creases,” then lift and lower 3/4, 5-15 times. Rest then switch feet.
Variation 3: Use a 9 inch gerti or pilates ball OR roll up a towel like this.
Put your feet on the towel or ball with knees slightly wide. These are amazing for glute strength — the unpredictability is SO FUN for the body (not so much for the brain;). Lift and lower 3/4, 5-15 times.
2. Ankle Squeeze to Toss
Use the rolled up towel, the 9 in ball, a foam block or a decorative pillow (as shown in top photo).
Squeeze object between feet and slowly butterfly knees slightly open and closed
Start with your feet on the floor as in bridge and put the object between your ankles (right at the arch, or more toward the heel than the toes). Keep your feet on the floor and gently squeeze the object with your feet. Wow, inner leg line, right? Use about 20%-30% effort here. Keep a steady hold there and slowly “butterfly” the knees open and closed, as though against resistance, 3-8 times. Rest.
Optional: Lift legs toward torso, bringing object off the ground. Let it drop into your hands, then toss it in the air and try to catch it with your feet. This game of toss is playful, light and joyful for the body, your proprioception and motor skills.
3. Staggered Knee Wipers
Yep, another familiar one, but we’re mixing it up. Rather than your feet being on the same plane, move them around: one foot close to the hip, the other leg almost straight; separate the feet widely; experiment and explore.
I like to keep one or both hands on the ribs to make sure they aren’t “popping” — I want the release mostly in the lower spine, pelvis, hips.
I’d love to hear how these go for you!
Are you interested in more movements like this? I am teaching a low-cost webinar, 5 Foundational Exercises for Pelvic Floor Health Saturday, August 10th from 8-9:15 am PT. It’s just $25 and you’ll get five additional movements for your pelvic health toolbox! Register here.
I hope to see you there.
With love,
