1. Holding Your Breath During Exercise
Why it’s harmful: Increases intra-abdominal pressure, which can lead to pelvic floor strain, diastasis recti, prolapse, or pain.
The fix: Practice diaphragmatic breathing and exhale during effort. Not confident on how to breathe properly or wondering what your breathing habits are? Come see us so we can assess and teach you proper techniques to protect the pelvic floor.
2. Ignoring Bathroom Cues
Why it’s harmful: Ignoring the urge to use the bathroom for too long can put unnecessary strain on your bladder and pelvic floor, leading to bladder dysfunction or constipation. On the other hand, going too frequently can train your bladder to signal an urge before it’s truly full, disrupting natural bladder habits.
The fix: Aim to use the bathroom every 3–4 hours during the day. If you’re frequently going every 1–2 hours, try delaying the trip slightly to retrain your bladder. If you’re going more than 4 hours between, schedule regular breaks to avoid overfilling your bladder. A pelvic floor PT can help identify and address underlying habits or dysfunction.
3. Straining on the Toilet
Why it’s harmful: Straining creates unnecessary pressure on the pelvic floor, leading to potential issues like prolapse or hemorrhoids.
The fix: Use a stool to elevate your feet and lean slightly forward to promote pelvic floor relaxation. This is the squatty potty we use in our house!
4. Poor Posture
Why it’s harmful: Posture can alter the relationship between your core, hip and pelvic floor muscles leading to tension and/or weakness.
The fix: Sit with your hips higher than your knees, keep your back supported, and take breaks to stand or stretch every 30 minutes. We call these "movement snacks".
5. Skipping Strength Training
Why it’s harmful: Aging and menopause naturally leads to muscle loss (sarcopenia) and changes in connective tissue strength, including the pelvic floor. Skipping strength training can leave your pelvic floor underprepared to support you during activities like sneezing, running, or lifting. This applies to women of all ages, whether you are pre- or post-menopausal.
The fix: Incorporate exercises that strengthen the pelvic floor. Unsure how? Come see us for tailored pelvic floor exercises.
Whether you’re in your 30s, navigating menopause, or beyond, your pelvic floor health deserves attention. If you’re noticing signs of pelvic floor dysfunction—or just want to stay proactive—schedule a personalized consultation with a Well Balanced PT. We’re here to help you feel stronger, more balanced, and confident in your body this year!
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