Protecting Your Pelvic Floor: Exercise Smarter, Not Harder

Social media often glorifies extreme exercising and fitness challenges, portraying them as the gold standard for health and strength. While it’s inspiring to see people pushing their limits, it’s essential to recognise that these activities might not suit everyone—and they can even have long-term consequences, particularly for your pelvic floor health.

When protecting your pelvic floor, it’s crucial to prioritise what’s right for your body over keeping up with the class or emulating what you see online. If exercises like the abdominal curl cause discomfort, exacerbate a separation in your abdominal wall, or create the sensation of needing to go to the bathroom, it’s time to modify the movement to suit your needs. Remember, no one wants incontinence, and safeguarding your pelvic floor is far more valuable than completing another repetition.

Modifying the Abdominal Curl

The abdominal curl is a staple in many fitness routines, but it can place undue stress on the pelvic floor and core if not performed correctly. Modify this exercise to ensure your pelvic floor remains supported.

Step 1: Understand Neutral Spine

Neutral spine alignment is the foundation of safe and effective core training. It ensures the natural curves of your spine are maintained, reducing unnecessary strain on your back and pelvic floor. Here’s how to find and maintain a neutral spine:

Neutral Spine Basics:

• Your spine has three natural curves: an inward curve at the neck, an outward curve at the thorax, and another inward curve at the lumbar region.
• When aligned, your ear sits directly over your shoulder, and your pelvis is centred without tilting forward or backward.

Finding Neutral Spine:

• Lie on your back with your knees slightly bent. Your feet will not be flat on the floor; instead, your toes will lift slightly with your heels on the floor.
• Place both hands under your lower back, feeling the natural gap created by the lumbar spine.
• Press your lower back toward your fingers, hold for a few seconds, and then arch your back upward. Repeat this motion a few times to explore your range of motion.
• Settle into the midpoint between pressing and arching your back. This is your neutral spine.
• Pull in your lower belly (between your navel and pubic bone) and focus on steady breathing to activate your core and pelvic floor muscles.

Step 2: Modify the Curl

Once you’ve established a neutral spine, follow these steps to perform a modified abdominal curl that protects your pelvic floor:

Preparation:

• With one hand under your lower back to monitor spinal alignment, place your other hand across your lower abdomen.
• Gently lift your pelvic floor as if stopping the flow of urine. Hold this lift for 2-3 seconds and then relax. Repeat twice while maintaining a steady breath.

Engage the Lower Abdominals:

• While lifting the pelvic floor, gently draw your lower abdominals away from your top hand. Focus only on the lower part of your abdomen, avoiding bulging or excessive movement in the upper abdominals. Hold for 2-3 seconds and relax. Repeat twice.

Head and Shoulder Lift:

• With your pelvic floor engaged and lower abdominals activated, lift your head and shoulders slightly off the floor. Keep the lift small and controlled, and avoid pressing your lower back into the floor. A neutral spine should be maintained.
• Exhale gently as you lift and ensure your breathing remains steady. Perform a few repetitions, stopping if you notice your pelvic floor relaxing, your back flattening, or your abdominals bulging.

Progress in a Safe Way

Building strength safely takes time. Pay close attention to your body’s feedback during each repetition. If you notice signs like your lower back flattening, your pelvic floor losing engagement, or your lower abdominals bulging, it’s time to pause and reassess. Pushing through these signs can lead to improper muscle activation and, over time, weaken your pelvic floor.

Protect and Exercise for Your Body, Not Social Media

Fitness should never come at the cost of your health. Social media’s obsession with extreme exercise and “no-pain-no-gain” mentality can be misleading and harmful. Protecting your pelvic floor and modifying exercises to suit your needs is not a sign of weakness—it’s a testament to your understanding and respect for your body.

Whether you’re working through a diastasis recti, dealing with pelvic floor concerns, or simply aiming for long-term functional health, remember that the quality of movement always outweighs the quantity. Exercise smartly, prioritise your well-being, and enjoy the benefits of safe and effective fitness for years to come.