Pelvic floor health is usually associated with pre- and postnatal care. But it actually plays an important role throughout women’s lives.
For Anne Hathaway, who stars in The Odyssey and The Devil Wears Prada 2, pelvic floor health has been life-changing.
In an interview with Fandango promoting her new film Verity, Hathaway said that she wants to write the “bible” of pelvic floor health.
“I’ve learned so much throughout my life and there’s so much information that wasn’t available to me as a young woman,” Hathaway said in the interview.
“As I’ve aged and discovered it, my life has improved, my energy has improved, my strength has improved.”
“I would want to interview every single expert I could find and write a bible that would actually really help women,” Hathaway added.
Hathaway, 43, is currently pregnant with her third child. Pelvic floor health becomes particularly important during pregnancy and after giving birth.
However, strengthening your pelvic floor muscles earlier in life and maintaining pelvic floor health later in life can be equally beneficial.
While we await Hathaway’s in-depth guidebook, we asked Hollie Grant, founder of The Bump Plan, Pilates instructor and pre- and post-natal fitness expert, for guidance on the best way to train these muscles.
Why is pelvic floor health so important?
The pelvic floor is a group of muscles at the base of the pelvis.
“Your pelvic floor is involved in so many things, but we probably take it for granted until it stops working as well as we’d like it to,” explains Grant.
“It helps support the pelvic organs, contributes to bladder and bowel control, plays a role in sexual function, and works alongside the diaphragm and abdominal muscles as part of our wider core system.”
Your pelvic floor also plays a part in day-to-day movement and exercise.
“Whether you’re coughing, picking up your child, running, jumping or lifting weights, your pelvic floor needs to respond appropriately to changes in pressure through your abdomen,” Grant says.
Who is most likely to suffer from pelvic floor health issues?
During pregnancy and childbirth, your pelvic floor is under increased demand, which is why pelvic floor exercises are often a part of pre- and postnatal care.
“Things like hormonal changes around menopause, ageing, high-impact exercise, chronic coughing and constipation can all affect pelvic floor function too,” Grant says.
Where to start with looking after your pelvic floor health
You don’t need to wait for pelvic floor issues to arise before you start taking care of your pelvic floor.
In fact, Grant says that prevention is much better than cure.
“I’d love pelvic floor health to be something women understand throughout their lives, rather than something we only start talking about during pregnancy, after having a baby, or once there’s a problem,” she explains.
If you’ve heard of kegels or pelvic floor squeezes, Grant says this isn’t always the best place to start.
“Start by learning where your pelvic floor is and what a contraction and a relaxation actually feel like,” she advises.
“Imagine gently trying to stop yourself from passing wind and urine at the same time. You should feel a subtle squeeze and lift around the back and front passages. Then completely let that contraction go again,” Grant continues.
Avoid holding your breath, clenching your bottom or gripping your stomach really hard.
A healthy pelvic floor can also be part of your full-body health routine.
“Breathing, managing pressure, strength training and gradually exposing the body to the movements and loads you want it to tolerate can all be part of good pelvic floor health,” Grant explains.
Ready to get started? Try this 20-minute functional pelvic floor routine that will help you feel stronger.
If you are experiencing significant discomfort, pain or dysfunction, speak to a specialist before attempting these exercises.