Pelvic Floor and Aerial Fitness

As a pelvic floor physical therapist, I often talk to clients about the importance of strengthening the core, improving mobility, and building overall body awareness. I encourage fitness freedom, meaning to exercise in any (safe) way that promotes strength and movement. Recently, I had the chance to experience something that combines all of these elements in such a fun, unique way—aerial fitness. And let me tell you, it was an absolute blast! Hanging in the air, using the hammocks to lift, twist, and stretch—it was both challenging and exhilarating. Not only did I get an awesome full-body workout, but I also couldn’t help but think about how it connected to the pelvic floor and overall wellness.

So, let’s dive into how aerial fitness and pelvic floor health are a dynamic duo for building strength, improving flexibility, and supporting pelvic health.

How Aerial Fitness Supports Your Pelvic Floor

You might be wondering, how does aerial fitness tie into pelvic floor health? Well, believe it or not, the two have a lot in common! Here's why:

1. Core Engagement & Stability Aerial fitness requires a lot of core strength—think of holding yourself up on the silks or hammock while maintaining proper form. Engaging your core helps to stabilize your pelvis, which directly impacts the pelvic floor muscles. When you activate your core properly, you're also helping support your pelvic floor. This type of functional strengthening is key in supporting both your deep core muscles and the pelvic floor.
2. Improving Posture & Alignment As you stretch and move through the different aerial poses, you're naturally working on your posture and alignment. Good posture is essential for optimal pelvic floor function. When we slouch or fall into poor alignment, we put unnecessary pressure on our pelvic floor muscles. Aerial fitness can help you practice mindful body awareness, ensuring that you’re supporting the pelvic region properly during movement.
3. Deep Breathing & Relaxation One of my favorite aspects of aerial fitness is the way it incorporates deep breathing into the movements. Deep, diaphragmatic breathing helps to relax the pelvic floor, reducing tension and promoting better muscle function. During my class, I found myself focusing on slow, intentional breathing while engaging the muscles to lift and move my body. This breathing pattern helps to keep the pelvic floor relaxed and prevent unnecessary tension from building up, which can be particularly beneficial if you're dealing with pelvic floor tightness or discomfort.
4. Flexibility & Mobility In aerial fitness, you’ll be working on stretching, flexibility, and full-body mobility. These movements allow you to gently open up your hips, release tightness, and improve overall flexibility, which can directly benefit your pelvic floor. Tight hips or restricted movement can sometimes lead to pelvic floor dysfunction, and by increasing your range of motion, you’re helping your pelvic floor function optimally.

My First Aerial Fitness Experience: A Personal Take

I have to say, I didn’t know what to expect going into my first aerial fitness class. Hanging upside down and using the hammocks to support my body while trying to maintain balance? It was a mix of exciting and intimidating at first. But once I got the hang of it, I couldn’t help but feel a sense of empowerment.

What I really loved was how aerial fitness made me feel more connected to my body. It was a great reminder that our bodies are capable of so much more than we often realize—and that includes our pelvic floor muscles. We sometimes forget how essential those muscles are when we're thinking about other fitness goals, but integrating pelvic health into every movement is so important.

Aerial Fitness & Pelvic Floor PT: A Winning Combo

If you’re already into aerial fitness (or curious about trying it), it’s a fantastic way to enhance your pelvic floor health. Just remember, it’s important to listen to your body, especially when trying new forms of exercise. If you’re unsure about how your pelvic floor is functioning or have any concerns (whether it’s incontinence, pelvic pain, or anything else), working with a pelvic floor PT can help guide you toward the best practices for integrating your pelvic floor health into your fitness routine.

Aerial fitness is a fun and unique way to enhance your strength, mobility, and overall wellness. And if you haven’t tried it yet, I highly recommend you give it a go. It’s an amazing workout, and it offers benefits to your pelvic floor you might not even realize until you start moving.

Remember, your pelvic floor is as important as the rest of your body. Strengthen it, take care of it, and give it the attention it deserves in every workout.

Have you tried aerial fitness before? Let me know how it went, or if you’re thinking about giving it a try, I’d love to hear your thoughts. Let’s keep moving, keep strengthening, and keep having fun with our fitness journey—no matter where we are in life!