Pelvic physiotherapist Joanna Morris: Exercises every woman should do

A pelvic health physiotherapist has shared four exercises every woman should know.

Cat-cow is among the exercises pelvic physio Joanna Morris.

These are some exercises that support pelvic health, particularly for those experiencing pelvic pain, endometriosis, or during pregnancy and post-natal periods.

Incorporating targeted movements into your routine can alleviate discomfort, enhance muscle function, and promote overall wellbeing.

Pelvic floor exercises

Did you know the pelvic floor is made up of multiple muscles?

The pelvic floor muscles play a crucial role in supporting the bladder, bowel, and uterus, and their respective functions.

Optimising the function of these muscles can help manage incontinence, reduce pelvic pain, and support sexual function.

1. These muscles can be tricky to identify, and it may take time to be confident with knowing you are activating the right muscles.

Imagine trying to stop the flow of urine midstream — the muscles you engage are your pelvic floor muscles.

2. Contract these muscles for one to two seconds and relax these muscles for two seconds.

This sequence aims to promote awareness of the area but is not a targeted strength or relaxation program.

It is important to both be able to contract your pelvic floor and relax them, as holding tension in this area can contribute to pelvic floor muscle dysfunction.

3. Aim for two to three sets of these exercises daily, in a variety of different positions.

Tailoring for specific conditions:

Pelvic pain and endometriosis: Focus on gentle contractions, to avoid increasing tension in the area.

Think of it like you are gently squeezing an overripe tomato, the goal is not to squish it!

The focus should be more on the relaxation phase, allowing six to eight seconds for tension to release.

If discomfort arises, consult a healthcare provider.

Diaphragmatic breathing

Also known as deep belly breathing, this technique promotes relaxation and reduces tension in the pelvic region.

1. Lie on your back with knees bent or sit comfortably.

2. Place one hand on your chest and the other on your abdomen.

3. Breathe deeply through your nose, allowing your abdomen to rise while keeping your chest relaxed.

Feel the hand on your abdomen slowly rise as the hand on your chest remains steady.

4. Slowly exhale through your mouth, feeling your abdomen fall.

Benefits for specific conditions:

Pelvic pain and endometriosis: Encourages pelvic floor and abdominal muscle relaxation, potentially reducing pain.

Pre and post-natal: Supports stress reduction and enhances oxygen flow.

Menopause: During perimenopause or menopause, women may experience increased stress and anxiety due to hormonal fluctuations.

Practising diaphragmatic breathing can help manage these symptoms by activating the parasympathetic nervous system, leading to a calming effect.

Happy baby

This gentle yoga pose helps open the hips and relax the pelvic floor muscles.

1. Lie on your back.

2. Draw your knees toward your armpits.

3. Grab the outsides of your feet with your hands.

4. Gently press your knees downward while keeping your ankles above your knees.

5. Hold for 30 seconds to a minute, breathing deeply.

Adaptations:

Pelvic pain and endometriosis: Use props like pillows for support to ensure comfort or hold on to your knees instead of ankles to reduce the stretch intensity.

Pre and post-natal: This pose can alleviate lower back tension and promote relaxation.

Menopause: During perimenopause or menopause, joint stiffness and reduced flexibility are common concerns.

Incorporating this pose into a regular routine can help maintain hip flexibility and reduce lower back tension.

Cat-cow pose

This dynamic movement sequence increases spinal flexibility and gently stretches the pelvic region.

Moving between these two postures can be done as slow or fast as comfortable, ensuring you move smoothly, without any discomfort.

1. Begin on all fours with hands under shoulders and knees under hips.

2. Inhale as you arch your back, lifting your head and tailbone toward the ceiling.

3. Exhale as you round your spine, tucking your chin to your chest and tailbone under.

4. Continue this fluid motion for several breaths.

Benefits:

Pelvic pain and endometriosis: Promotes gentle stretching, and encourages lengthening of the abdominal muscles, which may alleviate discomfort.

Extending back into child’s pose may also provide a deeper stretch through the pelvic floor muscles.

Pre and post-natal: Supports spinal mobility and can ease back pain.

Adding in a rotational aspect, for example “thread the needle”, may also provide an additional stretch.

Menopause: During perimenopause or menopause, women may experience back stiffness and discomfort.

The pose helps alleviate these symptoms by enhancing spinal mobility and reducing tension.

Incorporating these exercises into your routine can provide benefits.

It’s essential to listen to your body and consult with a healthcare professional or pelvic health physiotherapist to ensure these movements are appropriate for your specific needs.

Pelvic physiotherapist Joanna Morris is passionate about providing accessible holistic care for people with confirmed or suspected endometriosis.

She is chief executive of Matilda Health, a holistic program to optimise endometriosis surgery outcomes.