The pelvic floor is a group of muscles and tissues that create a supportive sling at the base of your pelvis. These muscles play an essential role in your overall health and well-being. They help support the pelvic organs (like the bladder, bowel, uterus, rectum, and anus), maintain stability in your spine by absorbing shocks from activities like coughing or lifting, and control urination and bowel movements. By relaxing
the pelvic floor muscles, you can urinate or have a bowel movement. On the other hand, contracting these muscles helps to prevent leakage.
Symptoms of Pelvic Floor Dysfunction
When the pelvic floor muscles are weak or not functioning properly, you may experience various symptoms, such as:
• Frequent urination
• Urinary incontinence (leakage of urine)
• Difficulty starting or stopping urination• Reoccurring urinary tract infections -UTI
• Bowel incontinence
• Passing wind when bending or lifting
• A feeling of heaviness in the pelvis or back
Common causes of pelvic floor dysfunction
Several factors can contribute to weak or tight pelvic floor muscles including:
• Pregnancy / childbirth
• Obesity
• Menopause
• Chronic constipation
• Sedentary lifestyle
• Chronic cough
• Prostate operations
• Aging
• Stress & Anxiety
How to Strengthen Your Pelvic Floor
Just like any other muscle group, the pelvic floor needs regular exercise to stay strong and healthy. Here are three effective exercises you can add to your routine to help strengthen these muscles:
– Kegels:
To do Kegels, find a comfortable seated or lying position. Focus on identifying the pelvic floor muscles by imagining you’re stopping the flow of urine. Make sure your glutes and inner thighs stay relaxed. Once you’ve located the right muscles, contract and lift them, hold for 5 seconds, then relax for 5 seconds. Aim for 10-15 repetitions per set, and complete 3 sets. It might feel difficult at first, but with practice, you’ll notice improvement.
– Glute Bridges
Glute bridges target both the pelvic floor and core muscles. Start by lying on your back with your knees bent and feet about hip-width apart. Place your arms straight at your sides, palms on the floor for support. Engage your core and squeeze your glutes as you lift your hips off the ground. Hold the top position for 10-15 seconds, making sure not to hold your breath. Perform 3 sets of 10-15 reps.
– Pelvic Tilts
For pelvic tilts, either stand with your back against a wall or lie flat on the floor. Tighten your core muscles and tilt your pelvis so your lower back flattens against the wall or the floor. Hold the position for 5 seconds, then relax. Repeat 10-15 times and aim for
3 sets.
By adding these exercises to your daily routine, you can help keep your pelvic floor muscles strong and support better bladder, bowel, and overall pelvic health.
