Yoga moves for strengthening pelvic floor muscles
Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.
If you’ve ever had an “oops” moment when you’ve laughed or coughed, you’ll know about the “personal discomfort that can arise from a weak pelvic floor. Women who have had children are more likely to experience urine leakage, together with anyone who is overweight. While some people choose to just live with it there are some simple chair yoga practices that everyone can do to strengthen these important muscles.
The pelvic floor looks like a hammock – a sling of muscles, ligaments and sheet-like tissues that stretch from the front to the back of the pelvis. It supports the bladder and bowel, giving you control over the elimination process. The pelvic floor tends to get weaker with increasing age, after an injury (such as a fall) or with constant straining to empty the bowels. Luckily, it is possible to make these muscles strong again, like other muscles in the body, just 5 minutes of exercising each day can make a big difference.
How to locate the pelvic floor muscles:
- Lie down on your back on a reasonably firm surface, like the floor or bed.
- Bend your knees and place the soles of your feet flat on the floor about hip width apart.
- Take a deep breath in, as you exhale lift your head and shoulder off the floor look towards your knees. Now, like blowing-out birthday candles exhale through pursed lips, blow the air out forcefully.
- As you exhale, notice the muscles that are contracting in the pelvis – this is the pelvic floor.
Here’s how to do a pelvic floor exercise:
- Sit on a chair, keep your back upright, shoulders back. Relax your hands into your lap. Place your knees about hip width apart.
- Squeeze and lift your pelvic floor muscles (this should feel like you are trying to stop yourself from passing water). As you hold these muscles lift you right knee of the floor as best you can.
- Exhale, relax the right foot to the floor. Relax the pelvic floor. Repeat this 4 more times.
- Switch to the left foot, repeat this practice 5 times.
For best results do every day
- Don’t hold your breath while doing this practice
- Only contract the pelvic floor muscles
- Don’t overdo it – little and often is best!
Depending on your medical history and prior treatments you may wish to consult a doctor before starting a new type of exercise.
What kind of exercise do you like to do at home? Let us know on the comments below.
Related links:
Three yoga exercises to relieve neck and shoulder stress
3 easy exercise all over60s should be doing to improve balance
How to improve your balance with yoga