P360 Women’s Health – Tips to Improve Your Pelvic Floor

Here is some information on how you can improve your pelvic floor in an effort to improve your overall health.

What is the pelvic floor?

  • A group of muscles that stretch like a sling from the pubic bone to the tailbone
  • They wrap around your front and back passage and support the abdominal organs (bladder, bowel and uterus)

Why is the pelvic floor important?

  • Helps keep control of your bladder and bowel
  • Helps to prevent prolapse disorders
  • Can assist in reducing low back pain by assisting in stability and support of the spine
  • Assist in increased sexual function
  • Support for the baby/uterus throughout pregnancy + assist in the birthing process

How do I know if I have a weak pelvic floor?

  • Leaking with lifting, sneezing, laughing, coughing
  • Unable to control flatulence/wind
  • Recurrent low back issues

How do I activate my pelvic floor muscles?

  • Imagine you are sitting on the toilet passing urine – now squeeze around your front and back passage to try and stop the flow
  • Squeeze the muscles around your back passage to try and stop yourself from passing wind
    – Try and hold each contraction for as long as you can, for 5 repetitions
    – Each week see if you can increase your holding time and the number of repetitions.
    – Make sure you feel a distinct ‘squeeze and lift’ with each contraction, and a full ‘let go’ when you relax
    – ** The best time to do these exercises is at night time in bed to ensure you do not fatigue your pelvic floor**

hat if I can’t feel it working/ not sure how to activate?

  • Contact your women’s health physio – an individually tailored program will be most effective and will help ensure you are doing your exercises correctly.

The P360 Women’s Health Physiotherapist can help you with…

  • Pelvic Floor prolapse and concerns
  • Pre and post pelvic surgery (such as gynecological, colorectal and urological)
  • Incontinence
  • Pregnancy-related musculoskeletal pain
  • Abdominal Separation
  • Postnatal assessments of pelvic floor/core/strength and stability
  • Mastitis
  • Bowel Disorders
  • Clinical Pilates programs
  • Any other Women’s Health issues

BAppSc (Phty) Masters (Sports PHTY) APAM

High-Performance Sports & Exercise Physiotherapist, Director

Aaron Lewis is a Physiotherapist with a focus on Achilles tendon, ACL tears, hamstring, and Upper limb throwing and lifting pathology. He is also the founding director and senior consultant Physiotherapist at Performance 360.

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