In my Freedom From Kegels: A Whole Body Approach To A Pelvic Floor That Works online course, we spend a lot of time learning how the muscles of the hips (especially your glutes) can help your pelvic floor function when they're doing their job. It's an eye-opening experience for students to discover how weak their hip muscles are, and how much they overuse other muscles (like their back) to pick up the slack.
Strong hips support pelvic floor function.
The muscles of your hips are really, really important when it comes to the function of your pelvic floor and preventing pelvic pain, pelvic organ prolapse and incontinence.
When your hip musculature is weak:
- your pelvic floor doesn't have the support it needs to do its job (hello incontinence and prolapse!)
- your pelvis is unstable (hello SI joint pain and pubic symphysis pain!)
How strong are your hip muscles?
The pelvic list is a great way to evaluate (and improve) your lateral hip strength. Follow this short excerpt below from Freedom From Kegels for instructions on how to do it. You should have enough strength in your lateral hip muscles to easily support your full body weight on one leg. If you don't, practice this exercise to develop it! NOTE: if you have a hip replacement, don't do this exercise on the block, instead stand on the floor.
When you're done, reward yourself with a #4 stretch but make sure to maintain the alignment markers I show you in this video if you want to get the most benefit from this stretch without sacrificing your low back in the process.