If you have a pelvic floor disorder, you may have been advised to reduce your amount of time exercising or even stop altogether. However, staying active is critical for everyone and should be a part of your healthy lifestyle. We’ve compiled a list of exercises to avoid with weak pelvic floor and those that are safe.
What is Pelvic Floor?
The pelvic floor is the foundation of the group of muscles known as your ‘core.’ These muscles are located in your pelvis and stretch like a hammock from the pubic bone to the tailbone. To stabilize and support your spine, the pelvic floor muscles collaborate with your abdominal and back muscles, as well as your diaphragm. They also help to control the pressure inside your abdomen while doing physical activity.
Exercises to Avoid
High impact exercise is the primary type of exercise you should avoid to prevent or treat a pelvic floor disorder. This includes any exercise that involves jumping with both feet off the ground at the same time. When you land, the pelvic floor is pressed downward. When repeated as part of an exercise routine, your pelvic floor can become fatigued and suffer long-term damage. High-intensity exercises include:
Gymnastics
Gymnastics is a sport that requires constant movement of the body involving jumping and stretching. People whose pelvic floor muscles are working correctly can contract to counteract the downward pressure, thereby supporting the pelvic organs. However, in sports involving repetitive jumping and landing, such as gymnastics, these pressures can be so high that they can cause tissue stretch and eventually weakening.
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Running
Running is hugely taxing on the pelvic floor muscles, which support all pelvic organs while maintaining continence. If leaking occurs, the pelvic floor cannot withstand the pressure. Myofascial trigger points, muscle weakness, and decreased coordination could all contribute to this.
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Weightlifting
Weightlifting, in general, is a risk factor for pelvic floor dysfunction because you are repeatedly working to move heavy loads at “strenuous” levels. We know that chronic strenuous loads and activities that frequently raise abdominal pressure can lead to a weak pelvic floor, so it is better to avoid it.
Intense core exercises
If you are susceptible to pelvic floor injury or have weak pelvic floor muscles, avoid all exercises that put a lot of strain on your upper abs. Avoid typical sit-ups and crunches, bicycle crunches that lift both legs simultaneously, the twisting crunch, yoga or Pilates routines that raise the head off the floor simultaneously as the legs, and gym machines that isolate the abdominals.
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Safe Exercises for Pelvic Floor
It is entirely possible to get an effective workout that provides all of the benefits of high-impact sports without putting your pelvic floor at risk. A few have a low risk of causing damage, and some can be modified even to strengthen your pelvic floor muscles. These exercises are also beneficial after surgery or childbirth:
Yoga
Yoga for the pelvic floor focuses on increasing the mobility of the muscles in and around the pelvic floor. Combined yoga and pelvic floor physical therapy can help relieve pain caused by pelvic floor dysfunction and improve the strength and coordination of pelvic floor muscle contractions. Yoga for the Pelvic Floor combines focused breathing, stretching, and strengthening techniques focusing on the pelvic floor.
Swimming and Water Aerobics
Exercising in the water offers numerous advantages for the pelvic floor because the body is more buoyant and weighs less; it places less strain on the pelvic floor. This means that classic land activities like jumping jacks, which might be dangerous, are safer when done at a certain speed in the water.
Pilates
The pelvic floor muscles can also be improved with Pilates. The pelvic floor muscles are employed as natural muscular support for the movement in Pilates. This is a solid and continuous muscle contraction in which the pelvic floor is pulled in and up as part of workouts involving abdominal muscles and other muscles.
Consulting a Doctor
You must consult a doctor if you have injured your pelvic floor while doing any of the given exercises. You can now book an online appointment or consultation with the Urologists in Karachi.
The Bottom Line
We understand how tough it is to make peace with the possibility of having to give up a sport you genuinely enjoy. However, there are a few things you can do when doing any activity to lessen the likelihood of your pelvic floor dysfunction getting worse, like breathing exercises or wearing support under wears. We recommend avoiding high-impact workouts if you have a pelvic floor disorder or have previously had pelvic surgery to correct a pelvic floor disorder.
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