It may not sound like the sexiest activity, but you can actually get a pelvic floor workout in while lying on the couch. Minimal effort, people!!
, where one or more of your pelvic organs drops from its normal position into the vagina. Again, this happens most commonly after childbirth, but it can also happen because of menopause, aging, or pelvic surgery.
As for how you know whether or not you have pelvic floor dysfunction, most women who are experiencing this know something is wrong, Duvall says. Leaking or feeling like something’s heavy or full inside your vagina — almost like something is falling out of it — are two telltale signs. If you think something up with your pelvic floor, it’s best to seek out a pelvic floor physical therapist for an evaluation. Some PTs even offer this service virtually, including Duvall.
There’s also a psychological benefit of doing something for yourself, Bradford points out. “Being in quarantine also means a lot more time with kids [if you have them], which inevitably means more getting up and down off of the floor, lifting, carrying, baby-wearing and the like. So taking the time to work on your pelvic floor and core can increase spinal and pelvic stability and decrease low back pain.
Here’s how to do it: Lying down, sitting up, or standing, with a long, tall spine, allow your pelvic floor and stomach to soften and relax. Let your shoulders drop away from your ears, and keep your ribcage stacked over your hips. Then, as you inhale, allow the corset to release and the pelvic floor to lengthen again. Repeat five or six times and then take a break to prevent dizziness.
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