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Pelvic floor dysfunction can be one of the most difficult things a woman can struggle with. Pelvic muscle dysfunction can lead to incontinence, pelvic organ prolapse, dryness, pelvic pressure, and further intimate pelvic discomfort. And what’s worse is that there is an unfortunate stigma that goes along with these issues.
That’s why a healthy pelvic floor is so important.
The pelvic floor is the core of the female body. It is a group of muscles and tissue that support all of the organs in the pelvis, including the vagina, uterus, bowel, and bladder. Unfortunately, all kinds of complications can arise in this group of muscles. They can get weak from sitting too much. They can be damaged during childbirth. And as women get older, muscles tend to weaken if we don’t actively engage them regularly, and many women are told by their doctors the only solutions are invasive surgeries or prescriptions, or even things like “it’s just part of getting older.” But there are better solutions for women struggling with pelvic floor dysfunction. For some women, the best solution is to take their bodies and their healing into their own hands.
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Yoga poses alone can be calming, focusing, invigorating. They can even heat you up or cool you down. But being aware of your body is important to properly diagnose any kind of medical issue. Yoga is all about body awareness. It helps combine conceptual knowledge with an internal experiential understanding. More importantly, it can empower you to be part of your own healing.
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Exercising your core is a great way to improve your pelvic health. But don’t pick exercises that could cause excessive stress on your pelvic floor. These can include exercises like modified planks, deadlifts, modified double leg raises, and even some kind of squats. Things like traditional sit-ups, curls, and crunches, or any other high-impact abdominal exercises should also be avoided.
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Massaging the pelvic area, including your abdomen, sides, and back, can be helpful in reducing pelvic floor dysfunction. It may also be useful to use massage oil. Simply combine a bit of organic oil with your favorite essential oil and gently rub it into your abdomen. Castor oil has also been used for years to help treat endometriosis and other pelvic symptoms and can be added as well.
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You might have heard about these unique exercises before. But believe it or not, there are over 13 different types. You can do Kegels sitting, standing, or lying down. A basic Kegel starts with contracting your pelvic muscles as though you are holding back gas. You can hold that for 5 seconds and repeat. Some mindful commitment to activating and connecting with your pelvic muscles is the only thing you need to start healing. Keep in mind traditional Kegels may not be right for all women, especially those with pain.
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Most styles of meditation focus on being present and deep breathing. But studies have shown how meditation can reduce blood pressure, sympathetic nerve activity (directly linked to the pelvic floor), and heart rate. Even if it’s the last thing you want to do when you’re struggling with pelvic muscle dysfunction, slowing down and taking some time to meditate can work wonders.
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Diaphragmatic breathing exercises are the best way to reconnect to the proper function of your pelvis. Mastering this type of breathing is critical for alleviating pelvic floor symptoms like leaking and intimacy pain due to things like vaginal dryness. Try lying on your back, knees bent, and have your hands resting on your lower abdomen. Breathe into your belly and release your pelvis with the inhale. Repeat 10 times.
To go deeper and take the next step to finally deciphering the “pelvic puzzle” as Isa calls it, Pelvic Pain Relief to get a complimentary copy of Isa’s Kegel Checklist. The only proven 4-step program that will supercharge your Kegels and set the stage for better bladder health, better pelvic tone, and reduce pelvic floor dysfunction, all in the comfort of your own home. In this guide, you will discover:
To take that next step, Pelvic Pain Relief
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