Top 5 tips for pelvic floor health

Maintaining a strong and functional pelvic floor is essential for overall health, particularly for core stability, bladder control, and everyday movement.

In today's video, we discussed key tips to better understand and care for this often-overlooked part of the body.

1. Understand What the Pelvic Floor Is

The pelvic floor is a group of muscles located at the base of the pelvis. These muscles support vital organs like the bladder, bowel, and uterus (in women), and are essential for controlling continence, stabilizing the spine, and aiding sexual function. Recognising their role is the first step toward strengthening them effectively.

2. Learn to Properly Engage and Relax the Pelvic Floor

Many people are unaware that pelvic floor dysfunction can stem from both weakness and over-tightness.
It’s important to practice both engaging (contracting) and relaxing the pelvic floor muscles.
A good cue is imagining you are gently lifting and drawing the muscles inward — like stopping the flow of urine — without clenching the buttocks or holding your breath.

3. Breathe Correctly

Breathing plays a huge role in pelvic floor health. During inhalation, the diaphragm moves downward and the pelvic floor should naturally soften. During exhalation, the pelvic floor can gently activate. Practicing deep, diaphragmatic breathing helps coordinate these muscle groups naturally, reducing tension and promoting better function.

4. Incorporate Pelvic Floor Awareness into Everyday Activities

Rather than isolating pelvic floor exercises to set "workouts," integrate them into your daily life:

• Lightly engage your pelvic floor when lifting heavy objects

• Practice awareness while walking, sitting, or standing

• Avoid straining during activities like going to the bathroom or lifting, which can weaken the muscles over time

5. Seek Professional Support if Needed

If you experience symptoms like urinary leakage, pelvic pain, or pressure, don't hesitate to seek help from a pelvic health physiotherapist or specialist. Early intervention can prevent more serious issues and support a quicker recovery.

The pelvic floor is a vital part of your body's foundation. With consistent practice, mindful breathing, and proper guidance, anyone can strengthen their pelvic floor and improve their overall well-being. Remember: progress takes time, so be patient and kind to yourself throughout the journey.