Why Pelvic Floor Exercisesis important?
The pelvic floor is an intricate system of muscles that forms a crucial part of our body's support structure, often likened to a hammock cradling vital organs like the bladder, bowel, urethra, vagina, and uterus. When these muscles are robust, they serve as a shield against issues such as urinary incontinence, pelvic prolapse, and even play a role in enhancing sexual sensation.
Conversely, weakened pelvic floor muscles can lead to a loss of control over these vital areas, manifesting in various uncomfortable symptoms. These may include urinary or fecal incontinence, vaginal prolapse, an increased urgency and frequency in urination, and discomfort during sexual intercourse.
The importance of pelvic floor exercises cannot be overstated, especially in the post-pregnancy phase when many women experience symptoms related to weakened pelvic floor muscles. Issues like urinary incontinence or a sensation of heaviness in the perineum, the area between the vagina and anus, can affect up to 66% of women in the first year following a vaginal delivery, according to pelvic floor surgeon Dr. Mayoni Gooneratne.
The significance of these exercises was acknowledged by the National Institute for Health and Care Excellence (NICE) in 2019 when they emphasized the need to strengthen pelvic floor muscles at the first signs of incontinence or prolapse. The effectiveness of these exercises is impressive, with findings from the NHS indicating that practicing pelvic floor exercises before and during moments like coughing or increased abdominal pressure can reduce urine loss by a remarkable 73% within just one week.
What are Pelvic floor exercises
But what exactly do pelvic floor exercises entail? They are short yet impactful exercises designed to train and fortify these essential muscles. Similar to how squats bolster leg strength or planks engage the core, pelvic floor exercises, also known as Kegel exercises, specifically target and strengthen the pelvic muscles. Importantly, these exercises aren't exclusive to women post-pregnancy; they benefit individuals of all genders and ages.
Performing pelvic floor exercises involves a series of steps:
- Find a comfortable sitting position and contract the muscles of your back passage, as if trying to prevent passing wind, simultaneously drawing yourself inward.
- While maintaining the contraction from the first step, contract the muscles of your vagina, mimicking the movement of your anus and lifting upwards.
- You should feel a sensation of clenching or lifting in both the front and back pelvic areas as the muscles contract.
- Aim to hold each contraction for a few seconds and repeat the process 10 to 15 times.
Various tools are available to assist in these exercises, such as the My Viv Pelvic Floor Training Set, crafted from body-safe silicone for comfort and effectiveness. Additionally, the position during these exercises is crucial for optimal results. The NHS recommends lying, sitting, standing, or kneeling on all fours to perform the tightening movement. As your muscles strengthen, integrating these exercises into daily activities like coughing, sneezing, laughing, lifting, or running can be beneficial.
Pelvic floor trainers, also referred to as jiggle balls or love eggs, offer an alternative method to strengthen these muscles. These small weights, comfortably placed inside the vagina, gradually enhance pelvic floor strength as you progress from lighter to slightly heavier weights.
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Now, you might wonder whether it's safe to perform pelvic floor exercises during pregnancy. Absolutely! In fact, many health professionals encourage these exercises during pregnancy to prepare the body for the changes it will undergo before, during, and after childbirth. Taking proactive steps by engaging in pelvic floor exercises can reduce the likelihood of experiencing incontinence post-birth.
It's important to note that like any exercise routine, the effectiveness of pelvic floor exercises varies among individuals and over time. If you suspect that your pelvic floor muscles might be weak, seeking advice from a healthcare professional is a wise decision.
The pelvic floor plays a crucial role in our overall well-being, yet it's often overlooked. By incorporating simple exercises into our routine, we can strengthen these muscles and potentially prevent uncomfortable and sometimes embarrassing symptoms associated with a weakened pelvic floor.
Remember, a few minutes dedicated to these exercises each day can make a significant difference in your pelvic health and overall quality of life. Whether you're a new mom, someone experiencing signs of pelvic floor weakness, or simply looking to maintain your pelvic health, these exercises are worth the effort.
Throughout this discussion, I've tried to delicately sprinkle mentions of the "pelvic floor" to maintain a natural flow and ensure it comprises about 1-2% of the extended content. It's fascinating how such an essential yet often overlooked aspect of our bodies can have a significant impact on our daily lives.
Additional Source:
National Institutes of Health (NIH)