Fortunately, there are steps you can take to maintain pelvic floor health and prevent dysfunction. Here are a few key tips:

1. Practice Pelvic Floor Exercises

  • Kegel exercises are a popular and effective way to strengthen the pelvic floor muscles. To perform a Kegel, imagine you’re trying to stop the flow of urine mid-stream and hold that contraction for a few seconds before releasing. Repeat this exercise several times a day to build strength.
  • Be mindful, however, that Kegels aren’t right for everyone. For those with tight pelvic floor muscles, relaxation exercises may be more beneficial.

2. Incorporate Core and Stability Exercises

  • Exercises that engage the core—such as bridges, planks, and gentle squats—can also benefit the pelvic floor. A strong core supports pelvic floor function and contributes to overall stability.

3. Practice Good Posture

  • Posture impacts the alignment and function of your pelvic floor. Poor posture can lead to tightness and weakness, so try to maintain an upright, aligned position when standing or sitting.

4. Stay Hydrated and Eat a Fiber-Rich Diet

  • Staying hydrated and consuming adequate fiber can prevent constipation, which reduces the risk of straining. Straining during bowel movements can weaken the pelvic floor over time, so regular hydration and a balanced diet are essential.

5. Know When to Seek Help

  • If you’re experiencing symptoms like incontinence, pelvic pain, or lower back discomfort, consider consulting a physical therapist who specializes in pelvic floor health. Early intervention can prevent further complications and provide effective relief.

How Forma Physiotherapy Can Help

At Forma Physiotherapy, we understand the importance of pelvic floor health and its impact on overall wellness. Led by Dr. Arianny Gonzalez, DPT, our pelvic floor therapy services are designed to address a range of issues through personalized, holistic care. Whether you’re experiencing discomfort or simply want to maintain your pelvic floor strength, Dr. Arianny can provide expert guidance, assessment, and treatment tailored to your unique needs.

Ready to take charge of your pelvic floor health? Discover how Forma’s pelvic floor therapy options can help you achieve long-lasting wellness and comfort.

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