We all hear about working on our pelvic floor muscles but why is it so important ?
What is the Pelvic Floor Muscles?
- The pelvic floor muscles are located between the tailbone (coccyx) and the pubic bone within the pelvis.
- They support the bowel and bladder (as well as the uterus and vagina in females).
- But the pelvic floor muscles don’t only help to control the bladder, they also have a role to play in the bowel, in sexual function and, although they don’t get talked about as much as your abdominal muscles, they’re also essential for maintaining good posture.
- Keeping your pelvic floor in tip-top condition isn’t always easy. In most women, the first indication that there might be a problem comes when they leak urine while exercising, laughing, coughing or sneezing.
- If you are feeling the need to pee when you are doing any of these then you definitely need to strengthen your pelvic floor muscles.
Pelvic floor in men and women
A man’s pelvic floor muscles support his bladder and bowel. The urethra (urine tube) and the anus (back passage) all pass through the pelvic floor muscles.
A woman’s pelvic floor muscles support the bladder, bowel and uterus (womb). The urethra (urine tube), anus (back passage) and vagina all pass through the pelvic floor muscles.
Symptoms of pelvic floor dysfunction.
- Leaking urine when coughing,sneezing, laughing or running (Urinary Incontinence)
- Failing to reach the toilet in time.
- Passing air from either the anus or vagina when bending over or lifting
- Reduced sensation in the vagina.
- Tampons that dislodge or fall out
- A distinct bulge at the vaginal opening
- A sensation of heaviness in the vagina
- A heaviness or dragging in the pelvis or back
- Recurrent urinary tract infections, or recurrent thrush
- Vulval pain, pain with sex, inability to orgasm.
How can I strengthen my pelvic floor muscles ?
Regular Pelvic Floor exercises, sometimes called Kegels, can help strengthen the Pelvic Floor in most cases. Like any other muscle, your pelvic floor can be strengthened through exercise, but you need to be taught properly how to do the exercises, and you need to stick to the regime.
Developing Pelvic Floor Exercises.
You can activate the pelvic floor anytime, anywhere. But it’s also beneficial to incorporate specific exercises that strengthen and target the pelvic floor muscles.
One way to design a program is to categorize the exercises for those who have hypotonic pelvic floor muscles versus those who have hypertonic pelvic floor muscles.
- Hypotonic means you have a low-tone pelvic floor and must build muscle endurance and power.
- Hypertonic means your pelvic floor muscles are too tight or overactive and need to lengthen and relax.
Pelvic floor muscles exercises can help with
- Improving bladder and bowel control
- Reducing the risk of prolapse (in women)
- Better recovery from childbirth and surgery (in women)
- Better recovery after prostate surgery (in men)
- Improved sexual function
- Increased social confidence and quality of life.
The first thing you need to do is find out which muscles you need to train. It is very important to correctly identify your pelvic floor muscles before moving into a regular pelvic floor muscle exercise program.
Dr.Krutika Bhoir MPT (Women’s Health)
Dr.Krutika Bhoir PT is our Parel Branch head as well as she Chief Women’s Health Physiotherapist at Cura Advanced Physiotherapy. She is also a fitness trainer for Antenatal & Postnatal Females (Pregnant Women’s). In addition to that she takes Scientific Grabhasankaar Classes.