5 Whole Body Moves for your Pelvic Floor

Are you thinking, “I need to tune in to my pelvic health, but I’m not sure where to begin?”

We’ve got you covered!

Whether you’re recovering from birth, or you’re finally confronting annoying symptoms like leakage or pain with penetration, these five moves will support your pelvic floor and your whole body.

First, let me remind you why a healthy pelvic floor is so important to your everyday life.

  • Acting like a hammock for your internal organs, the pelvic floor muscles connect your pubic bone to the tailbone and between your hips stretching from side to side. 
  • Desirably thick and firm, these muscles allow you to control the release of bowel and bladder movements, support vaginal birth, sexual arousal, and act as a sump pump for the flow of blood and lymphatic fluid. 

Caring for your pelvic floor is like caring for your car’s engine. It helps your body with a plethora of daily functions to get you from point A to points B, C, D, and all the way Z!

5 whole body moves for your Pelvic Floor!

  1. Squats. This move allows strength to primarily build in your legs, but also supports core and spinal strength. When you squat you work flexibility in your knees and hips, while also building muscle in your glutes, tendons, bones, and ligaments. Squatting supports your balance and when you strengthen your glutes, you relieve pressure in your back!
  2. Plank. Planks should officially take the place of the popular crunch. Planks work your entire body from strengthening your back and shoulders (AND CORE) to lengthening calves and hamstrings. Also, they’re easy to modify!
  3. Child’s Pose. Talk about relaxation. When you come into child’s pose you may feel a deep stretch to the hips, highs and spine. By stretching in this pose you’re allowing your muscles restoration. When we stretch we prepare the muscles to grow when we do strength-building moves.
  4. Glute Bridges. Can we say mobility, strength, and that multiple KEY areas reap the benefits? Glute bridges are also easy to modify and intensify. Strengthening your glutes, pelvic floor and spine, quads and calves. This is a a favorite move of mine!
  5. Cat/Cow. Strength and Relax all in one. While stabilizing with hands in front of shoulders and knees under hips, this exercise opens hips and back/shoulders, but also uses the core to stabilize and support. I recommend doing cat/cow everyday.

Want more? Follow us on your favorite platform! We’re @thrivepelvichealth on IG, TikTok, and Pinterest!

OR book an appointment with one of our PTs and be seen in Mesa, Tempe, Phoenix, or Gilbert! 

I help women and children live their life to the fullest, without worrying about pelvic floor pain, peeing while sneezing, or difficulty pooping. When not at the office, I like to play board games with my kids, binge-watch Netflix with hubby, and travel outside of the AZ heat.

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