Spending long hours sitting at a desk or in front of a computer can often lead to several health issues, including pelvic floor dysfunction. However, correctly engaging the pelvic floor muscles while sitting can significantly relieve and improve overall pelvic health through pelvic floor physiotherapy in Edmonton.
Understanding the Pelvic Floor
The pelvic floor muscles form a supportive sling-like structure at the base of the pelvis, helping to hold up vital organs and contribute to bodily functions like urination, defecation, and sexual health. These muscles also play a crucial role in maintaining posture and controlling movements during daily activities. Correctly engaging these muscles, even while sitting, can help prevent pelvic floor dysfunction and reduce the risk of related issues like incontinence or pelvic pain.
Exercises for Integrating Pelvic Floor Engagement into the Workday
Through pelvic floor physiotherapy in Edmonton, engaging the pelvic floor muscles throughout the workday is essential for maintaining pelvic health, especially when sitting for long periods. Here are three exercises that can be easily incorporated into daily activities to strengthen the pelvic floor and promote overall well-being:
1. Seated Pelvic Floor Contraction with Deep Breathing
To begin, sit comfortably with feet flat on the floor and spine upright. Ensure the back is supported and the shoulders are relaxed. Begin by deep breathing through the nose, filling the abdomen with air. As you exhale slowly, gently draw in the pelvic floor muscles, imagining lifting them upward and inward. Hold the contraction for 5–10 seconds while continuing to breathe deeply. Inhale and relax the pelvic floor. Repeat the contraction and relaxation cycle 5–10 times. Setting a timer every 30 minutes throughout the workday can remind you to perform a few sets, improving pelvic health.
2. Seated Marches for Pelvic Stability
This exercise helps activate the pelvic floor while engaging the core and hip flexors, which are essential for pelvic stability. Sit with feet flat on the floor and knees bent at a 90-degree angle. Then, raise one knee toward the chest while maintaining pelvic floor engagement. As the knee lifts, focus on tightening the pelvic floor muscles and keeping the back straight. Lower the leg back down and repeat with the opposite leg. Perform 10–15 repetitions per leg. This exercise helps improve pelvic stability and maintain seated mobility.
3. Pelvic Tilt with Seated Engagement
This exercise promotes both pelvic floor activation and pelvic mobility. Sit tall in a chair, feet flat on the floor. Begin by gently tilting the pelvis forward (anterior pelvic tilt), then slowly tilt it backward (posterior pelvic tilt), engaging the pelvic floor during the posterior tilt. As you tilt the pelvis backward, tighten the pelvic floor muscles by imagining drawing them upward and inward. Hold for 3–5 seconds before releasing. Repeat this motion 10–15 times, focusing on engaging the pelvic floor each time the pelvis moves backward. This exercise helps to reduce tension in the lower back.
Incorporating these exercises into the workday ensures that pelvic floor engagement becomes a habit, even during long hours of sitting. By adding pelvic floor exercises, maintaining proper posture and taking regular breaks to stand and move, pelvic health can be significantly improved, contributing to overall comfort and function throughout the day.
Benefits of Pelvic Floor Engagement During Sitting
Pelvic floor physiotherapy for women emphasizes the importance of engaging the pelvic floor muscles while sitting, offering numerous benefits for pelvic health, posture, and overall comfort during long periods of sitting.
- Improved Strength: Regular pelvic floor engagement strengthens and tones the muscles, providing better support for the bladder, uterus, and rectum, reducing the risk of prolapse.
- Better Posture: Active pelvic floor muscles encourage proper pelvic positioning, aligning the spine and reducing lower back strain.
- Enhanced Bladder and Bowel Control: Strengthened pelvic floor muscles improve bladder and bowel function, reducing incontinence, especially during physical activity or postpartum.
- Pain Relief: Engaging the pelvic floor can alleviate lower back and pelvic pain caused by poor posture or muscle weakness.
- Support During Pregnancy: Regular engagement aids pelvic floor recovery, supporting the body through pregnancy and postpartum recovery.
Self-Care Tips for Pelvic Floor Health
- Mindful Breathing During Movement: Practice diaphragmatic breathing while moving to enhance pelvic floor coordination and reduce tension.
- Pelvic Floor Supportive Cushion: Use cushions that promote proper pelvic alignment during extended sitting to reduce pelvic floor strain.
- Low-Impact Activities: Engage in swimming to strengthen pelvic muscles without adding excessive pressure.
- Balanced Diet for Gut Health: Include fibre-rich foods to aid digestion and prevent constipation, reducing strain on the pelvic floor.
Strengthen the Pelvic Floor for Better Health
Engaging the pelvic floor muscles correctly while sitting is a simple way to promote pelvic health and prevent discomfort associated with prolonged sitting through pelvic floor physiotherapy in Edmonton. A consistent posture, engagement, and movement approach will enhance overall well-being. For personalized guidance on pelvic floor exercises and to address any concerns related to pelvic health, consider our Turning Point Physiotherapy Clinic. Pelvic health physiotherapy ensures individuals receive tailored care for long-term relief and improved pelvic function. Our clinic also provides equal importance to male pelvic floor physiotherapy, focusing on strengthening the pelvic floor muscles to improve bladder control, alleviate pelvic pain, and enhance overall core stability and quality of life.
