Sample #2 Power up Your Pelvic Floor: A Guide to Keeping Your Muscles Healthy
When we hit the gym, we usually focus on building those bulging biceps or toning those glutes to get that perfect beach body.
While these muscles are undoubtedly essential for overall body strength and balance, there is a set of muscles that are often overlooked.
I'm talking about the mighty pelvic floor muscles! These muscles are crucial in maintaining bladder and bowel control and preventing lower back and pelvic organ prolapse. And if that doesn't excite you, it can make your sex life even better.
So, it's high time we give them the attention they deserve!
Pelvic muscles make up the base of your core. The muscles stretch like a hammock from the pubic bone to the tailbone.
For another analogy, think of your pelvic floor muscles as a bowel, and your bladder, uterus, and bowels are in that bowl. The bladder, uterus, and bowels are supported by your pelvic muscles, which is why weak pelvic muscles can affect these areas. Contraction of the pelvic floor muscles causes these organs to contract, which prevents bladder leakage, gas, and bowel movements. On the other hand, when the muscles relax, you can release urine and pass stool.
A healthy pelvic floor is essential to ensure things are in excellent working order down there.
What Causes Weak Pelvic Floor Muscles?
Over time, the muscles can weaken due to activities that put pressure on the pelvic floor muscles. These include childbirth, hormones from menopause, and being overweight. For others, heavy lifting, coughing, straining to have a bowel movement, pelvic surgery, and traumatic injuries to the pelvic area may contribute to weak pelvic floor muscles.
How Can You Tell If Your Pelvic Floor Is Weak?
Symptoms of a weak pelvic floor include:
· Bladder leakage
· Urinary urgency
· Stool incontinence
· Lower back, pelvic, or hip pain
· Pain with vaginal penetration
· Decreased vaginal sensation
How Can I Feel my Pelvic Floor Muscles?
Get comfortable and assume a seated posture with adequate support. Imagine you are attempting to stop the flow of urine while at the same time clenching your behind to hold in gas. This will enable you to identify the location of your pelvic floor muscles. Note: We do not recommend trying this often as it can harm your bladder.
Good news! If you're experiencing weak pelvic floor muscles, don't worry because various options are available to help you.
Four Ways to Strengthen Your Pelvic Floor Muscles
1. Kegel Exercises
Kegel exercises can strengthen the pelvic floor muscles and ligaments. These exercises help treat and prevent issues arising from weak pelvic floor muscles, including urinary incontinence, fecal incontinence, and other related problems.
To perform Kegel exercises, you can contract your muscles in a similar way as holding in gas or stopping the flow of urine. It is important to ensure that your belly, legs, and buttocks remain still during the exercise. You should hold the contraction for about 3 seconds and then relax for 5 to 10 seconds. Do this at least ten sets, three times daily.
Pro tip: Be sure not to hold your breath while completing the exercises.
You can complete these exercises at any time and place, making them a simple and effective way to strengthen your pelvic muscles.
2. Diaphragmatic Breathing
Diaphragmatic (or belly) breathing is an excellent practice supporting the pelvic floor. It is also beneficial for improving the core and helping the pelvic floor relax. The benefits do not stop there; diaphragmatic breathing can lower your blood pressure and heart rate while reducing stress.
Let’s practice diaphragmatic breathing:
1. Breathe in deeply through your nose while expanding your belly as you fill your lungs with air.
2. Hold your breath for a few seconds.
3. Breathe out gradually through your mouth while allowing your stomach to deflate.
Great job! Now, it's time to put it into practice. The best way to get started is by dedicating a few minutes daily to try this breathing exercise. But don't worry, you don't have to set aside a large block of time for it. You can easily do it throughout the day whenever you have a few spare moments.
3. Pilates
Pilates is a mind-body exercise focusing on breathing, alignment, and core strength. The benefits of Pilates include better coordination, balance, flexibility, improved stability, and better posture, but that is not all. Pilates can be an excellent exercise for improving pelvic floor health due to the emphasis on the core.
According to this article in the Journal of Women's Health, individuals who participated in Pilates demonstrated improved pelvic strength and endurance. Pilates also reduced urinary frequency at night and stress incontinence.
And if you think you have to be super fit and flexible to try pilates, think again! This exercise is beginner friendly due to a range of modifications available to suit your fitness level.
4. Pelvic floor Therapist or a Physiotherapist
Pelvic floor physiotherapy involves thoroughly assessing and treating your pelvic floor muscles through the completion of internal and external assessments.
An internal exam is not always required; however, it may be useful to get a more tailored and comprehensive treatment plan. The type of treatment plan prescribed will depend upon your specific symptoms and may focus on relaxing and lengthening the muscles for some and strengthening the muscles for others.
A pelvic floor physiotherapist will work with you to determine what is best for your situation. The benefits of treatment may be noticeable within 5-7 sessions. However, ultimately it will be different from person to person.
When Should I See a Doctor ?
If you are experiencing any changes in your bathroom habits or any discomfort in your pelvis, it is important to talk to your primary care physician. Seeking medical attention can help address concerns and provide appropriate treatment if necessary.
By strengthening your pelvic floor muscles, you can improve bladder and bowel control, enhance your sexual life, and even decrease your risk of developing certain health conditions. The best part? You don't need any fancy equipment or a gym membership to get started – just a few simple exercises that you can do in the comfort of your home. So, give these muscles the attention they deserve and start experiencing the benefits today!
References
1 . Kegel Exercises
2. The role of diaphragmatic breathing exercise on urinary incontinence treatment: A pilot study
3. Effect of Pilates in Strengthening Pelvic Floor Muscles of Patients with Stress Urinary Incontinence