Pelvic Floor Strength Impacts You
Pelvic floor muscles have many functions. For starters, this is what supports the bladder, bowel, and uterus. These muscles also play an essential role in the body’s sexual function and support childbirth. A healthy pelvic floor also prevents incontinence of the bladder and bowels and can minimize the risk of prolapse.
Strengthening your pelvic floor includes a host of benefits that support the body. Continue reading to learn six benefits of a strong pelvic floor and exercises you can incorporate now to improve pelvic floor strength
Table of Contents
1. Improve Urinary Incontinence
Urinary incontinence occurs when there is a loss of bladder control. This loss of the bladder is involuntary and can happen when you sneeze. You may even experience peeing when coughing or laughing. Pelvic floor muscles stop the flow of urine mid-stream when you’re using the restroom. If you’re experiencing urinary incontinence, strengthening your pelvic muscles will help prevent urine leakage. Pelvic floor exercises can help strengthen your pelvic floor muscles and reverse the symptoms you’re experiencing.
2. Provide Support for Pregnant Women
Providing support for babies throughout pregnancy is vital. When a woman becomes pregnant, their pelvic floor muscles must work harder than usual to support the growing baby.
A strong pelvic floor is also essential for pregnant women because it prevents involuntary loss of urine and feces. It also minimizes the risk of prolapse of vital organs. A strong pelvic floor supports labor as well. A healthy pelvic floor helps decrease the damage the muscles undergo when carrying a baby as well as minimize risky labor and delivery.
3. Prevent Pelvic Floor Prolapse
Pelvic floor prolapse is something that occurs when the tissue and muscles of the pelvic floor no longer support the pelvic organs. This results in a drop in the pelvic organs. When the pelvic floor is strong, you minimize the risk of prolapse occurring.
4. Urine and Feces are Pass Through Easier
Some people have a hard time passing urine and feces. A strong pelvic floor not only prevents urine leakage, but it’s also essential for bowel control. A strong pelvic floor allows you to relax the pelvic muscles. This supports the rectum, makes it much easier for feces to pass through, and minimizes constipation.
5. Improves Sexual Response
Are you interested in improving your sexual response? Many women are unaware that a strong pelvic floor can help them achieve this.
When maintaining the strength of your pelvic floor muscles, you can better maintain the health of your blood vessels. This improves blood flow to the pelvic tissue and nerve supply. It also promotes good vaginal health.
6. Confidence Boost
Experiencing pelvic floor dysfunction can lower your confidence and make you feel more self-conscious, especially when it comes to things like urine leakage. This leakage can occur from simple things like coughing, laughing, and sneezing.
Kegel, squeeze and relax, and bridge exercises provide ways to strengthen your pelvic floor, so you are less likely to experience problems like leaking. That can help you feel more confident in doing the things you enjoy.
Pelvic Floor Therapy
What is pelvic floor therapy? Pelvic floor therapy includes various exercises that relieve pain symptoms, discomfort, and pelvic issues that can disrupt everyday life. Remember, pelvic floor dysfunction occurs when your pelvic muscles can’t relax or aren’t working as they should. When this happens, you may experience a host of symptoms, such as constipation, frequent urination, issues with controlling bowels or urine, and pain during sex.
The cause of pelvic floor dysfunction isn’t always clear, but experts believe that some factors can trigger dysfunction. Some factors that lead to pelvic floor dysfunction include having pelvic surgery, being overweight, pregnancy, aging, overuse of the pelvic muscles, and severe injuries to the pelvic area. The best way to address pelvic floor weakness is to do exercises that target the pelvic.
Kegel Exercises
One type of exercise you can do is known as the Kegel exercise. To perform a Kegel exercise, start by sitting in a comfortable position. Visualize the muscles that stop urine flow and tighten these muscles as much as possible. You should hold these muscles for 3-5 seconds. Release the muscles and continue to perform this exercise about 10 more times.
Squeeze and Release
The squeeze and release exercise helps to strengthen the pelvic floor. To perform this exercise, begin by sitting in a comfortable position. Visualize your pelvic floor muscles, squeeze them as quickly as possible, and release them. Be sure not to hold the contraction. The squeeze and release exercise should be a swift movement. Rest for 3-5 seconds and repeat this 10-20 times per set.
The Bridge
Another great exercise that helps strengthen the pelvic floor is the bridge exercise. To perform this exercise, lie on your back and bend your knees. Your feet should be flat on the ground, about hip-width apart. Be sure to keep your arms at your side with your palms facing down. Next, contract the buttocks and pelvic floor muscles. Lift the buttocks a few inches off the ground and hold the position for 3-8 seconds. Then, relax the buttock and pelvic muscles and lower your buttocks to the ground. You can repeat this exercise up to 10 times per set.
Ease Your Symptoms
Pelvic floor dysfunction can affect anyone, but it doesn’t have to take over your life. A strong pelvic floor has a positive impact on your body and can reverse uncomfortable symptoms that you may be experiencing. Do one or all the pelvic floor exercises mentioned above to help strengthen those muscles and reverse the symptoms you’re experiencing. Taking action now can improve the quality of your life and give you back your confidence.
