SPRINGFIELD, Mo. - It's a topic many women don't want to discuss. But, the federal government says, "More than one-third of U.S. women have a Pelvic Floor Dysfunction." The report also says, "PFDs are more likely to occur as a woman gets older. An estimated 377,000 women underwent surgery in 2010 to correct a bladder control problem or pelvic organ prolapse, and this number is projected to rise sharply over the next several decades."
Pamela Hernandez of Thrive Personal Fitness discussed three ways to strengthen your pelvic floor. Here's what she said:
Dealing with Pelvic Floor Dysfunction
Pelvic Floor Dysfunction can lead to issues with incontinence, bowl control and sexual health. The pelvic floor is at the bottom of the core, sits in the pelvis and surrounds the opening of the vagina and urethra.
Kegel exercises are just part of the solution for training these muscles. You also need to train the core and hips to play their supporting roles.
Physical therapist Christina Christie designed an amazing training tool called the Pelvicore and developed the Pelvicore system to help women with a host of conditions, including pelvic floor dysfunction. I had the privilege of being in her classes at IDEA World Fitness and I want to share this tool and three basic exercises from the program.
With all of these exercises, start with your abdominals engaged. Think of drawing your belly button into your spine and drawing your shoulder blades down and away from the ears. Keep breathing but also keep your core engaged.
Bridge: This is a basic glute exercise with a twist. You'll alternate between squeezing the ball between your knees for 3-5 seconds and pushing your knees out against the band for 3-5 seconds. Repeat for 10 – 15 repetitions.
Bounce: Stand in a half squat, squeezing the ball between your knees. Bounce up and down, holding the ball in place for 30 seconds. Release and change positions to a wide half squat, pushing the band out with your knees. Bounce again for 30 seconds.
Punch Rotations: Stand in a half squat, squeezing the ball between your knees. Twist and rotate your torso, alternating punches to each side. Do this for 30 seconds. Release and change position to a wide half squat, pushing the band out with your knees. Twist and rotate your torso, alternating punches to each side for another 30 seconds.
These are just a sample of the exercise program. For more information visit: https://www.pelvicsolutions.com