Add “Pelvic Floor Day” to Your Gym Routine to Maximize your Pelvic Floor Health

Yoga Benefits

Dr. Rena Malik and Dr. Julie Sarton emphasize the benefits of yoga positions for pelvic floor lengthening. They recommend exercises like Happy Baby and Child's Pose, which can be modified to suit individual needs. These positions help in opening up the pelvic floor and promoting flexibility. 1

You can get beautiful lengthening of the pelvic floor with yoga positions like Happy Baby and Child's Pose.

--- Julie Sarton

Incorporating these exercises into your routine can significantly improve pelvic health and overall well-being. 2

   

Breathing Techniques

Diaphragmatic breathing is highlighted as a key technique for pelvic floor relaxation. Julie Sarton explains that proper diaphragmatic breathing involves expanding the belly and rib cage, which helps the pelvic floor to lengthen and drop. This technique also promotes a parasympathetic state, aiding in relaxation. 1

When we do a diaphragmatic breath, the belly actually expands, allowing the pelvic floor to lengthen and drop.

--- Julie Sarton

Practicing this breathing method can alleviate discomfort and enhance pelvic floor health. 3

   

General Guidance

The concept of a dedicated pelvic floor day at the gym is introduced, similar to leg or arm day. Rena Malik and Julie Sarton suggest a mix of lengthening and strengthening exercises, such as deep squats and lunges. These exercises not only benefit the pelvic floor but also improve spinal and hip health. 2

You could do a whole series of pelvic floor lengthening exercises; the spine and hips will love it.

--- Julie Sarton

Incorporating these exercises into your fitness routine can lead to a healthier and more balanced pelvic floor. 4