01/14/2021
Cycling and the Pelvic Floor 🚴🏻
With the start of the New Year, and increased exercise determination, a topic that continues to come up is cycling (ex. Peloton) and the pelvic floor. Specifically, is it safe pre and post-partum? 🚲
During any activity in this position, cycling, spinning, motorcycle or horseback riding, the chronic pressure on the nerves and muscles on our pelvic floor region can cause muscle tightness or nerve irritation, leading to pelvic pain. Here are a few tips to prevent the likelihood of this happening. If you have tried adjustments and are still experiencing pain, burning, or difficulty with bowel/bladder, a PT can help!
📍Positioning: your bottom shoulder be slightly back in the seat, rather than rolled forward onto your anterior pelvic region
📍Posture: keep your back flat and shoulder back. This will protect you from back and pelvic pain, as well as rounded shoulders that can lead to neck pain and headaches
📍Breathe: As you get fatigued, avoid holding your breath, as this puts increased pressure on your abdominals and pelvic floor muscles. If you are unable to breath properly, decrease resistance or speed.
📍Leg positioning: Keep your knees in line with your toes and both are pointed straight ahead
📍Rise up: Alternate between sitting and standing throughout the workout, preventing prolonged pressure on one region, and working different muscle groups.
📍Last, but not least,
Go at your own pace. Make sure any post-partum incisions are cleared and you have begun some gentle pelvic floor and abdominal contractions prior to beginning more strenuous exercises. Start with low intensity and resistance, take breaks when needed, and listen to your body’s symptoms.
