{"id":2788526,"date":"2024-03-13T12:00:59","date_gmt":"2024-03-13T16:00:59","guid":{"rendered":"https:\/\/burnbootcamp.com\/?p=2788526"},"modified":"2024-05-16T11:24:08","modified_gmt":"2024-05-16T15:24:08","slug":"lets-talk-about-the-pelvic-floor-and-how-to-not-pee-your-pants","status":"publish","type":"post","link":"https:\/\/burnbootcamp.com\/lets-talk-about-the-pelvic-floor-and-how-to-not-pee-your-pants\/","title":{"rendered":"Let’s Talk About the Pelvic Floor (And How to Not Pee Your Pants)"},"content":{"rendered":"\n

WE\u2019RE SO GLAD YOU (AND YOUR PELVIS) ARE HERE!<\/strong><\/p>\n\n\n\n

Pelvic floor health plays a pivotal role in overall fitness and well-being, serving as the foundation for core stability and functional movement. Whether it’s lifting weights, running, or performing everyday tasks, strong pelvic floor muscles are essential for maintaining proper posture, balance, and alignment during physical activities. Neglecting pelvic floor health can lead to a range of issues, including urinary incontinence and pelvic pain. By prioritizing pelvic floor health through targeted exercises and proper education, you can enhance your overall fitness level, reduce the risk of injury, and feel more confident.<\/p>\n\n\n\n

<\/div>\n\n\n\n

WHAT\u2019S A PELVIC FLOOR ANYWAY?<\/strong><\/p>\n\n\n\n

The pelvic floor is a group of muscles that are located at the base of the pelvis. There are three main layers to the pelvic floor. The bottom layer of the pelvic floor aids in sexual function, while the remaining two layers hold and support your organs, including your bladder, uterus, and rectum. The other role of the pelvic floor muscles is to control the release of fluid. They contract during activities like walking or exercising to maintain continence, and in contrast, relax when you go to the bathroom. On top of this, the pelvic floor works with your diaphragm to expand and recoil when you breathe. Remember, they\u2019re just muscles. We want them to contract and relax, just like our biceps when doing weighted bicep curls.<\/p>\n\n\n\n

We\u2019ve partnered with Dr. Amanda Fisher, PT, DPT, in a new Burn On Demand<\/a> series called Core & Pelvic Floor to help you feel and perform your best, both in and out of Camp. Amanda is the Founder and CEO of Empower Your Pelvis<\/a>, a physical therapy clinic in Lee\u2019s Summit, Missouri that specializes in prenatal and postpartum pelvic floor therapy and the education on pelvic floor dysfunction. Watch the Core & Pelvic Floor intro video<\/a> to learn more about what the pelvic floor is all about, and how you can strengthen it without doing kegels.<\/p>\n\n\n\n

<\/div>\n\n\n\n
\"\"<\/figure>\n\n\n\n
<\/div>\n\n\n\n

PRIORITIZE PELVIC FLOOR HEALTH<\/strong><\/p>\n\n\n\n

Strong pelvic floor muscles provide essential support to the spine, pelvis, and internal organs during dynamic movements, helping to maintain proper alignment and stability. This function is especially important for optimizing athletic performance and reducing the risk of injury. A healthy pelvic floor contributes to improved balance, coordination, and power transfer through the body.<\/p>\n\n\n\n

For women, the importance of pelvic floor health is particularly emphasized during pregnancy and postpartum. Throughout pregnancy, the pelvic floor undergoes significant changes, making it essential to strengthen and support these muscles to prevent issues such as urinary incontinence and pelvic organ prolapse. Similarly, postpartum pelvic floor rehabilitation is crucial for restoring muscle tone and function, addressing any pelvic floor weaknesses or dysfunction resulting from childbirth. By prioritizing pelvic floor health, you can enhance your overall fitness, athletic performance, and quality of life both during and after pregnancy.<\/p>\n\n\n\n

<\/div>\n\n\n\n

WHY AM I PEEING MY PANTS?<\/strong><\/p>\n\n\n\n

When the pelvic floor muscles become weakened or impaired is when you may start to experience some problems. Do you have to take a bathroom break every time you get to the Double Unders station at Camp? If the answer is yes, you could be experiencing one of the common pelvic floor dysfunctions – urinary incontinence. We want you to get as many reps as possible without having to run to the bathroom or check your leggings during Camp. If you experience this, talk to your Trainer to adjust your form or mod-down to take some of the pressure off your pelvic floor.<\/p>\n\n\n\n

Additionally, pelvic pain disorders, including pelvic floor muscle spasms or tension, can cause pain and discomfort. If you’re experiencing this, it might be time to prioritize your pelvic floor.<\/p>\n\n\n\n

Addressing these common pelvic floor dysfunction issues may not be as difficult as you think. Pelvic floor exercises are a great step to take in strengthening your pelvic floor and minimizing the symptoms of pelvic floor dysfunction.<\/p>\n\n\n\n

<\/div>\n\n\n\n

CORE… MEET PELVIC FLOOR<\/strong><\/p>\n\n\n\n

The pelvic floor muscles form the core of the body. A strong and coordinated core helps maintain proper alignment and posture, facilitates efficient movement patterns, and reduces the risk of injury during physical activities. The pelvic floor muscles play a crucial role in core function by providing foundational support and stability to the pelvis and spine. Weakness or dysfunction in the pelvic floor can compromise core strength and stability, leading to issues such as lower back pain, pelvic instability, and incontinence. Strengthening the pelvic floor muscles alongside the other core muscles is essential for optimizing overall core strength, stability, and function.<\/p>\n\n\n\n

<\/div>\n\n\n\n

WORKING YOUR CORE & PELVIC FLOOR<\/strong><\/strong><\/p>\n\n\n\n

Whether you can get through a full set of star jumps without needing a bathroom break or not, incorporating pelvic floor exercises into your workout routine is essential for promoting pelvic floor health and maintaining proper form and posture in Camp.<\/p>\n\n\n\n

Dr. Amanda Fisher, PT, DPT, breaks down the exercises and techniques you can do to strengthen your core and pelvic floor during each day of our protocol<\/a>. She gives strategy for jumping during athletic conditioning, how to use your breath to support your pelvic floor on leg days, and even essential things you can do for your pelvic floor in every Camp, regardless of the protocol.<\/p>\n\n\n\n

The complete Core & Pelvic Floor series with Amanda available on the Burn Boot Camp app with Burn On Demand<\/a> today. Start your Burn\u00a0On\u00a0Demand\u00a07-day free trial or subscribe to Burn On Demand and start prioritizing your pelvic floor health.<\/p>\n\n\n\n

<\/div>\n\n\n\n