Biking Pelvic Floor Muscles

When pelvic floor muscles become stretched out or weakened a common effect of pregnancy childbirth and certain types of exercise women often experience incontinence pelvic pain or pelvic organ prolapse.

Biking pelvic floor muscles. If you re looking for a great way to workout for fitness and fat burning without st. Learn how to set up your stationary bike for pelvic floor safe exercises. Cycling is not an appropriate exercise for women suffering chronic pelvic pain. Cycling is a great sport for reducing heart diseases and prevent cancer but it has developed a bad reputation over the years for contributing to erectile dysfunction in males.

If you suffer from chronic pelvic pain or pelvic floor muscle tension avoid cycling as sitting on the bike seat can aggravate these conditions. In males the perineum is the area between the anus and the scrotum. Biking is a dynamic activity that engages your arms core hips legs and pelvis and balances all of that on two wheels. And who better to assess all of these moving parts than a movement specialist.

Remember if it hurts don t do it. Cycling can serve as a low impact exercise outlet if you want to stay in shape. Many women will try to grip their abs or hold their pelvic floor muscles tight during cycling or other exercise but this limits your ability to use these muscles effectively in coordination with. The perineum protects the pelvic floor muscles and the blood vessels that supply the genitals and urinary tract.

In a recent study of 311 female triathletes 1 in 3 women reported symptoms of pelvic floor disorders. To find out exactly how to avoid pelvic floor knee and hip injuries in your cycle class i asked cycle master trainer donna ellerton for her expert advice. However pelvic pain and pressure can sometimes limit you from going on lengthier rides or even riding comfortably. There is a lot more information out there about biking and low back pain pelvic pain glute weakness.

The perineum also protects the nerves used to urinate or have an erection. If you experience pelvic pain while cycling you do not have to give up cycling entirely there are steps you can take to reduce painful symptoms. Don t lift heavy weights or do exercises like squats or deadlifts for 6 weeks as this can strain the abdominal pelvic muscles see lifting above. This bracing will in effect turn off your core stabilising muscles.

Donna has had nearly 20 years experience in teaching cycling. A visit to a pelvic health practitioner can provide you with techniques to relax and strengthen your pelvic floor muscles and make them ready for impact activities.