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5 Top Tips for Protecting Pelvic Floor During Exercise

a clock striking 12:01 am and Jan 1st on the calendar
Start the New Year off right

I always look forward to the clean slate that January 1st affords us each year. I've never been one to make a lot of "resolutions", as I know life can easily derail me from meeting a big list of goals.

But I do like to sit for a moment and take stock of what the future of the coming year may hold, and which direction I want to nudge that year. Invariably for me, it always boils down to two things: the important people in my life, and the health of myself and my family.

And when it comes to health, January inevitably brings me the gift of more free time (woo hoo! 🎉) so I can get back into a regular workout routine.

So for those of you similarly-minded and embracing new fitness workouts and joining new fitness classes, read on for my top tips for protecting your pelvic floor as you strive towards meeting your fitness goals.

men and women of all ages sitting on yoga mats in an exercise class

Respect your pelvic floor and be mindful of it as you participate. Do you feel downward pressure with an exercise? Do you leak? Do you have pelvic pain? If so, these are signs that you are overpowering your pelvic floor, and that the load is more than what it is capable of handling right now.

Try these top 5 tips to start 2023 off with a healthier, protected and more powerful pelvic floor 💪:

👉 Be sure your posture is superb during all exercises 👉 Engage your abdominals and pelvic floor muscles right BEFORE a strenuous move or lift 👉 Make any modifications to exercises as needed to eliminate any feeling of downward pressure, bladder leakage or pelvic pain 👉 Exhale with the effort of an exercise through tightly pursed lips, especially when lifting weights, instead of holding your breath

👉 Be mindful that your abdomen engages inward during the exercise to support your core, and does not bulge outward

Following these 5 tips will go a long way toward protecting your pelvic floor as you re-engage in exercise for the new year. If you need help incorporating any of the above tips, drop me an email and I'd be happy to guide you.

🥳 Have a very Happy, Healthy 2023 & Happy Exercising! 💪


About the Author:

Angela is the owner of My Pelvic Therapy, PLLC and a licensed physical therapist. Prior to starting her telehealth private practice, she worked as a senior physical therapist for 17 years at Advocate Lutheran General Hospital in Park Ridge, IL, specializing in helping both women and men overcome their pelvic floor challenges. She received her physical therapy degree from Duke University, biology degree from University of Illinois, and is a lifelong learner of all things PT.

Click here to schedule an appointment with Angela, or you can contact her at

You can also find Angela on LinkedIn and Facebook

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