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High impact exercise can be a killer for those with pelvic floor weakness. What can we be aware of during high impact exercises that may give us problems? Any tips for lessening the impact? High impact exercises are likely to put stress on pelvic floor muscles because of the impact from feet touching the ground. Gymnastics, running and trampoline sports reported to be ones with most urinary leaking complaints. Shortening the workout may help in lessening the impact as studies report that fatigue in the pelvic floor muscles are shown after performing strenuous physical activities for 90 minutes. Choosing exercises with less impact — like hiking up a hill (puts pelvis in proper alignment for improved pelvic floor tension), Spin class, swimming, Pilates, yoga and the elliptical machine set to the “hill or glute” setting — may also help to avoid damage to the pelvic floor muscles.
Is doing Kegels enough? Is there anything else a woman can do to support pelvic floor health? In addition to practicing Kegel exercises, women should choose good posture when sitting — don’t sit with your tailbone tucked. Remember, the pelvic floor muscles work best when the pelvis is tilted just ever so slightly forward. When exercising your pelvic floor muscles be sure that you are not only lifting, but also fully releasing. Muscles function best within their full range of motion.
Click here to learn more with Liz Miracle’s insight on #kegel exercises using the #kGoal!