Exercises to avoid with a weak pelvic floor

exercises-to-avoid-with-pelvic-floor

If you're dealing with a weak pelvic floor, you might be wondering which exercises are safe and which ones to avoid. Don't worry, we've got you covered! In this article, we'll explore non-Kegel exercises for pelvic floor health and discuss alternatives that won't leave you with pelvic pain after exercise. Whether you're pregnant or just looking to strengthen your pelvic muscles, we'll guide you through safe options. Plus, we'll introduce you to Perifit, a handy Kegel trainer that can help you safely build strength. So, let's dive in and discover how to keep your pelvic floor happy and healthy!

What is a weak pelvic floor?

A weak pelvic floor refers to a condition where the muscles and tissues supporting the pelvic organs (bladder, uterus, and rectum) have become stretched, damaged, or less effective. This can lead to a range of issues, including urinary incontinence, pelvic organ prolapse, and sexual dysfunction.

Common causes

Several factors can contribute to a weak pelvic floor:

  • Pregnancy and childbirth
  • Aging and hormonal changes
  • Chronic coughing or heavy lifting
  • Chronic straining while passing bowel movements
  • Obesity
  • Certain medical conditions

💡 Pelvic floor dysfunction can also result from traumatic injuries, overuse of pelvic muscles, or prior pelvic surgeries.

Recognizing the signs

It's crucial to be aware of the symptoms that may indicate a weak pelvic floor:

  • Difficulty controlling urination or bowel movements
  • Feeling of heaviness or pressure in the pelvic area
  • Pain during sexual intercourse
  • Lower back pain

💡 Weak pelvic floor muscles can increase the risk of pelvic organ prolapse and affect sexual function. (1)

Why can certain exercises be harmful?

High-impact activities and pelvic floor strain

Studies show (2) that exercises involving jumping, running, or sudden movements can significantly increase intra-abdominal pressure, potentially straining already weakened pelvic floor muscles. This strain may lead to pelvic pain after exercise or even worsen existing pelvic floor dysfunction.

The intensity factor

It's not just the type of exercise, but also the intensity that matters. A potential dose-response (3) relationship between exercise volume and urinary incontinence risk. Engaging in strenuous workouts without proper pelvic floor support can exacerbate symptoms, especially for those already experiencing weakness in this area.

Individual variations and risk factors

It's crucial to understand that the impact of exercise on pelvic floor health varies among individuals. Factors like age, pregnancy history, and overall muscle strength play significant roles. For instance, pregnant individuals or those in the postpartum period may need to be extra cautious with their exercise routines.

What exercises should be avoided with a weak pelvic floor?

High-Impact Activities

When dealing with a weak pelvic floor, it's crucial to avoid exercises that put excessive strain on these muscles. High-impact activities like running, jumping, and skipping can increase the risk of urine leakage, especially for women. These exercises place a strong downward force on the pelvic organs and pelvic floor muscles, potentially leading to further weakening and bladder control issues.

Heavy Lifting and Intense Core Work

Resistance training with heavy weights and intense abdominal exercises such as crunches and sit-ups can exert too much downward pressure on the pelvic floor. Avoiding exercises like full sit-ups, curl-ups, and V-sits. Instead, consider pelvic floor-friendly alternatives like modified planks or single leg extensions with one leg supported.

Safe non-Kegel exercises for a weak pelvic floor

When dealing with a weak pelvic floor, it's crucial to choose exercises that support your recovery without causing further strain. While Kegel exercises are often recommended, there are other effective options to consider.

Low-impact cardio

Gentle cardio activities can help strengthen your pelvic floor muscles without putting excessive pressure on them. Try these alternatives:

  • Swimming: The water's buoyancy provides natural support for your pelvic floor.
  • Walking: A brisk walk engages your core and pelvic muscles without intense impact.
  • Stationary cycling: This seated exercise minimizes strain while improving overall fitness.
  • Hypopressives: this modality strengthens the entire core by creating a negative pressure system, and it is safe even for people with tightness in the pelvic floor.

Mindful strength training

Incorporate these exercises to build strength safely:

  • Wall squats: These engage your core and pelvic floor muscles with controlled movement.
  • Bridge poses: Lying on your back, lift your hips to activate your gluteal muscles and pelvic floor.
  • Modified planks: Start on your knees to reduce pressure while still working your core.

💡 Remember, it's essential to listen to your body and avoid exercises that cause pelvic pain after exercise. If you experience discomfort, stop immediately and consult a healthcare professional.

When incorporating non-Kegel exercises for pelvic floor health, consider using a Kegel trainer like Perifit Care+ to safely strengthen these crucial muscles. This can help reduce the risk of pelvic pain after exercise and support overall pelvic floor function.

Using Perifit as a safe Kegel trainer for a weak pelvic floor

A gentle approach to strengthening

When dealing with a weak pelvic floor, it's crucial to choose exercises and tools that support recovery without causing further strain. Perifit offers a safe and effective solution for those looking to strengthen their pelvic muscles through guided Kegel exercises. This innovative device combines the benefits of traditional pelvic floor training with modern technology, making it an excellent choice for people seeking non-Kegel exercises for pelvic floor health.

Biofeedback for precision and progress

Perifit's unique biofeedback system allows users to visualize their muscle contractions in real-time through an engaging smartphone app. This feature ensures that you're targeting the correct muscles and performing exercises with proper technique. By providing instant feedback, Perifit helps prevent common mistakes that could lead to pelvic pain after exercise or ineffective training.

Customized training for all levels

Whether you're recovering from pregnancy or dealing with pelvic floor issues, Perifit adapts to your needs. The app offers tailored programs that gradually increase in difficulty as your strength improves.

💡 Consistency is key when working on pelvic floor strength. With Perifit, you can track your progress over time and stay motivated through fun, game-like exercises.

By incorporating this tool into your routine, you're taking an important step towards improving your pelvic health and overall well-being.

Tips for Exercise Safety with a Weak Pelvic Floor

Deep breathing is one of the best ways to relax your muscles, especially during the inhalation phase of breathing, and prevent over-exertion during exercise. Focus on slow, deep breaths that fill your diaphragm and abdomen. Proper posture aligns your body in a balanced and relaxed manner which helps avoid straining your pelvic floor muscles. Pay heed to any physical signs of exhaustion or discomfort from your body and take breaks as required.

Wearing supportive clothing can help stabilize your pelvis and core muscles during movement. Pelvic support bands and workout shorts with compression can provide extra support and stability while exercising.

Learn to manage daily movements with care. Avoid unnecessary straining and heavy lifting. Use proper lifting and bending techniques. Request assistance with heavier tasks when needed.

 

A strong pelvic floor is key to your overall health and well-being. While some exercises may aggravate pelvic floor issues, there are plenty of non-Kegel exercises for pelvic floor strength you can safely enjoy. Listen to your body and stop if you experience pelvic pain after exercise. If you experience any post-workout soreness, please use ice to alleviate your pain. For those expecting, gentle pelvic floor exercises during pregnancy can be beneficial - just be sure to consult your healthcare provider first. And don't forget, tools like the Perifit Kegel Trainer can help you safely strengthen your pelvic floor muscles at home. With the right approach, you can keep your pelvic floor healthy and stay active doing the activities you love. Your body will thank you!

 

Sources: 

  1. https://www.continence.org.au/about-continence/continence-health/pelvic-floor 
  2. https://pmc.ncbi.nlm.nih.gov/articles/PMC4744534/ 
  3. https://pmc.ncbi.nlm.nih.gov/articles/PMC5433620/
Riva PREIL
Physical Therapist
Leading pelvic floor physical therapist specializing in treating women with bladder, bowel, and sexual dysfunction.

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