Pelvic Floor Dysfunction- What it is and what you can do about it

When pelvic floor muscles and ligaments are impaired this may cause pain, tightness, weakness,and incontinence.  This means lower back pain, difficulty activating the core & glutes, and sometimes peeing your pants! UGH….

The condition affects up to 50% of women who have given birth (Hagen S, Stark D (2011).

Yet, most women haven’t heard about it. So what to do about this painful issue?! Luckily there’s a simple solution strengthen the muscles of the pelvic floor which are your deep core muscles & glutes. Here are my two favorite beginner exercises.

Pelvic Floor Leg Lowers



Hip Thrust/Glute Bridge





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Works cited:



(Hagen S, Stark D (2011). "Conservative prevention and management of pelvic organ prolapse in women". Cochrane Database Syst Rev12(12): CD003882. doi:10.1002/14651858.CD003882.pub4PMID 22161382.