Exercises to Avoid When You Have A Weak Pelvic Floor

Regular exercise is possible even if you have problems with your pelvic floor. Some people who suffer from weakened pelvic muscles tend to shy away from strenuous physical activity as uncomfortable side symptoms like incontinence, queefing, and vaginal prolapse may interfere with an exercise routine. Healthcare experts likewise do not recommend high-impact exercises as these may worsen or aggravate symptoms of pelvic floor dysfunction.

Women who have had abdominal surgery such as a caesarean section or a hysterectomy must also avoid intense workouts. But this does not mean you need to put off regular exercise altogether. Cutting out physical activity puts women at higher risk of suffering from complications of a weakened pelvic floor.

There are still ways to stay fit and healthy until your pelvic floor strength improves. In this article, we will explore the different high-intensity exercises and what low-impact alternatives you can do instead to keep your body in shape. Here are five workouts that you should steer clear of, and what other forms of exercise you can do in its place:

1. Long Distance Running

If you are the type of person who enjoys long runs outdoors, unfortunately, you may have to put it off for the time being while you have weakened muscles in your pelvis. The bouncing motion of

Try Instead: Hiking and brisk walking

You can stretch your legs and shuffle your feet by following a hiking trail or doing some brisk walking. You can still work up a sweat and get your heart rate up without the constant rocking motion that your insides may experience with endurance running. 

2. Outdoor Cycling

Sitting on a bike seat and bouncing off of it as you cycle can worsen your already weak pelvic muscles. Riding a bike can also impede blood circulation in your pelvic area. Good blood flow is necessary for proper muscle function. With weakened muscles, this circulation is all the more critical, so avoid activities like biking and cycling that compress your pelvis for long periods.

Try Instead: Elliptical trainer

Indoor elliptical trainers and stationary bikes can give you the same range of motion, but you can control the time spent on board. Use your gym’s indoor bikes to get your lower body and legs moving, but keep the workouts short. 

3. Gymnastics

Gymnasts are some of the athletes most at risk for developing incontinence because of the impact of their jumps and movements frequently force downward pressure on their pelvic floor. 

Try Instead: Swimming and water aerobics

You can keep on practicing your flexibility, agility, and balance through swimming or aerobic exercise. Being in water can relieve some of the pressure from your back and pelvis, making it easier for you to achieve certain poses. You can do a total-body stretch with the water around you acting as a support.

4. Weightlifting

Weightlifting or powerlifting can build muscle mass and strengthen your joints. If you have early signs of vaginal prolapse, you will need to avoid exercises that require you to lift or support your weight on your upper body. Lifting weights can exert more pressure towards your core and pelvic area and may worsen your vaginal prolapse. 

Try instead: Pilates

Pilates is a low-impact workout for your core that builds abdominal strength and overall flexibility. It helps you practice deep breathing motions while working several muscle groups, including your pelvis. Pilates can repair your body alignment and prepare your muscles for weightier challenges down the line. 

5. Intense core exercises

Circuit training and Crossfit are some popular intense workout trends. They involve high-impact and repetitive total-body and section-specific activities that build muscle endurance and improve cardiovascular health. You may be putting unnecessary pressure on your hip area by frequently squatting, jumping, and doing ab crunches.

Try Instead: Core stability training

Core stability focuses on improving balance and stability in your lower body, particularly your trunk, hip, and pelvis. The exercises mostly involved stretching and holding certain positions on the floor, using your body weight, or with the assistance of a stability ball. These core exercises improve your muscle range of motion and stabilise your back, which can help protect you when you resume higher-impact activities in due time.

Whatever alternatives you choose to use to replace your regular high-impact workouts, keep in mind that these only need to be temporary until you gain your pelvic floor strength back. Pick the right workout that will not interfere or aggravate your symptoms of pelvic floor dysfunction. Regularly perform Kegel exercises or using a kegel exercise device to incorporate your pelvic floor exercises into your daily routine. With patience and focus, you will be able to run, jump, or squat without issue in no time. 

Are you looking for the best kegel exerciser to use in your daily workout? Our device can help you regain pelvic floor strength and get you back on the cycling trail or the circuit floor as soon as possible. Visit our website or call us now for more information! 

Are you suffering from incontinence, prolapse and reduced intimacy?
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