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The pelvic floor spans from the pubic bone in the front of the pelvis to the tail bone in the back and is comprised of connective tissue, ligaments, and muscles whose main job is to hold all the pelvic organs in place. Men have a pelvic floor too, but women are more prone to problems because theirs must be far more flexible to cope with the demands of pregnancy and childbirth.
After having three children, I had diastasis recti and leaked a little urine when I sneezed or coughed. Thankfully, my active lifestyle helped me overcome these problems and I learned that vigilance is key for prevention. But too many women suffer in silence because they assume such problems are normal after childbirth.
Lie on your back on the floor or bed, bend your knees, holding a yoga block, small ball or cushion between them, and your feet are flat. Place hands on sides of your lower abdominal muscles. Breathe in and allow the ribcage to expand. Exhale and sink your belly button towards the floor.Sit upright in a chair, feet hip width apart and flat on the floor. Fold your arms. Slightly lean forward from the hips and contract your vaginal muscles as if trying to stop urinating.
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