If you re looking for an easy way to strengthen your pelvic floor muscles you may be wondering if planking can help After all planking is a popular exercise that targets your core muscles including the muscles that support your pelvic floor In this article we ll explore whether planking can indeed help your pelvic floor and how to do it properly for maximum benefit .
If you're looking for an easy way to strengthen your pelvic floor muscles, you may be wondering if planking can help. After all, planking is a popular exercise that targets your core muscles, including the muscles that support your pelvic floor. In this article, we'll explore whether planking can indeed help your pelvic floor and how to do it properly for maximum benefit.
Table of Contents
How to Plank
Before we dive into the benefits of planking for your pelvic floor, let's cover the basics of how to do a plank.
1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Engage your core muscles and hold your body in a straight line without letting your hips sag or your back arch. Keep your neck in a neutral position.
3. Hold the position for as long as you can, aiming for 30 seconds to a minute.
4. Repeat for 2-3 sets.
Does Planking Help Your Pelvic Floor?
The short answer is yes, planking can help strengthen your pelvic floor muscles. When you hold a plank, you engage your core muscles, including your deep abdominal muscles and your pelvic floor muscles. This can help improve your overall core stability and support your pelvic organs.
Research has shown that exercises that target your core muscles, including planks, can help reduce the symptoms of pelvic floor disorders like urinary incontinence and pelvic organ prolapse. These exercises can also help prevent these conditions from developing in the first place.
However, it's important to note that planking alone may not be enough to address more severe cases of pelvic floor dysfunction. If you're experiencing symptoms like pelvic pain, discomfort, or bladder or bowel problems, it's important to speak with your doctor or a pelvic floor physical therapist.
Tips for Planking
Here are some tips to get the most out of your planking routine:
- Engage your core muscles, including your pelvic floor muscles, throughout the exercise.
- Keep your body in a straight line from head to heels, without letting your hips sag or your back arch.
- Start with shorter holds and work your way up to longer ones as you get stronger.
- Vary your plank routine by adding in different variations, like side planks or plank jacks.
FAQ
How often should I plank?
You can plank every day, but it's important to listen to your body and give yourself rest days as needed. Start with shorter holds and work your way up to longer ones as you get stronger.
Can planking cause pelvic floor problems?
When done correctly, planking should not cause pelvic floor problems. However, if you're experiencing symptoms like pelvic pain, discomfort, or bladder or bowel problems, it's important to speak with your doctor or a pelvic floor physical therapist.
Pros and Cons
Pros:
- Planking can help strengthen your core muscles, including your pelvic floor muscles.
- Research has shown that core exercises, including planks, can help reduce the symptoms of pelvic floor disorders like urinary incontinence and pelvic organ prolapse.
- Planking is a simple exercise that can be done anywhere with no equipment needed.
Cons:
- Planking alone may not be enough to address more severe cases of pelvic floor dysfunction.
- If done incorrectly, planking can cause back pain or other injuries.
In conclusion, planking can be a helpful exercise for strengthening your pelvic floor muscles and reducing the symptoms of pelvic floor dysfunction. However, it's important to do the exercise correctly and listen to your body to avoid injury. If you're experiencing symptoms of pelvic floor dysfunction, it's important to speak with your doctor or a pelvic floor physical therapist to create an individualized treatment plan.
