Pelvic Floor Muscles are a small group of muscles in a woman's body that are often neglected, some do not even know they exist.
Even gym enthusiasts and personal fitness trainers do not take them into account when planning a fitness programme. Yet these muscles are important to all women, and they should exercise these muscles every day.
It is not overkill considering the.
What Do Pelvic Floor Muscles Do?
Pelvic Floor Muscles have an important role to play. They form a sling from the front of the pubic bone to the back of the tailbone, they sit like a hammock setting a floor for the pelvis.
Important Roles of the Pelvic Floor Muscles
Pelvic Floor Muscles perform the following roles:
Support the uterus, bladder and bowel
Prevent the urgency and leakage of urine
Maintain control of bowel
Prevent or reduce pelvic organ prolapse
Support the baby during pregnancy
Assist with the childbirth process
Provide back support
Strengthen the core muscles and flatten the stomach
Improve sexual function
Pregnancy and Childbirth and the Pelvic Floor Muscles
The hormone called 'relaxin' is released throughout a woman's body during pregnancy.
This hormone softens the tissues, allows a woman's body to expand during pregnancy, and enables the pelvic floor to stretch during childbirth.
The softening of the tissues and increasing body weight during pregnancy exert additional pressure on a woman's pelvic floor. As a result, the Pelvic Floor Muscles have to work harder to support the pelvic organs.
It is important that a woman can contract and relax her Pelvic Floor Muscles in order to provide good support during pregnancy and also to enable the birth of her baby.
During the pushing stage of childbirth or the second stage of labour, the Pelvic Floor Muscles relax to facilitate the delivery of the baby.
Benefits of Pelvic Floor Exercises
The pelvic floor exercises can help a woman to learn how to contract and relax her Pelvic Floor Muscles.
Research has shown that pelvic floor exercises done during and after pregnancy decrease the incidence of urinary leakage or incontinence during the postnatal period.
Pelvic Floor Exercises
Exercise 1: Long Hold
Sit, stand, or lie with knees bent and feet supported, while relaxing the stomach, thighs and buttocks
With eyes closed, imagine the muscles needed to stop the flow of urine or to hold in wind
There is a feeling of a 'lift up' inside rather than a downward movement
Now 'draw in and lift' the muscles of the front passage, vagina and back passage and hold for 3 to 5 seconds
Continue to breathe normally while performing the exercise
Then relax and feel the Pelvic Floor Muscles 'let go'
Rest for 5 to 10 seconds between each 'lift'
Repeat this exercise 5 to 10 times until the Pelvic Floor Muscles fatigue
Always stop whenever the Pelvic Floor Muscles feel tired
Perform this exercise 3 to 4 times a day
Setting a routine or time aside is an easy way to remember to do the exercise such as each time after going to the toilet
Exercise 2: Quick Lift
'Draw in and lift' the Pelvic Floor Muscles as explained in Exercise 1, but hold for 1 second only
Repeat this 10 to 20 times and perform them 4 times a day
Continue to breathe normally while performing the exercise
Keep the stomach, thighs and buttocks relaxed
Always stop whenever the Pelvic Floor Muscles feel tired
Exercise 3: Functional Bracing
'Draw in and lift' the Pelvic Floor Muscles before and during coughing, sneezing, lifting, pushing and carrying
When to Seek Professional Advice
Women are advised to seek professional advice if they:
Cannot feel a definite tightening and relaxation of the Pelvic Floor Muscles
Cannot 'hold' the Pelvic Floor Muscles
Cannot coordinate breathing and pelvic floor exercises
Do not feel confident or unsure of how to do the exercises
A continence and women health's physiotherapist can help women with pelvic floor exercises and provide pregnancy and postnatal advice.
Your Next Step
Dr Alexander can talk to you about Pelvic Floor issues and can offer advice on a possible diagnosis, or further investigations if symptoms suggest other issues.
Arrange an appointment now for peace of mind and body.
For patients suffering from painful periods, we would advise that you see your general practitioner and possibly obtain a referral to see Dr Alexander at www.alexalexander.com.au
Source: http://www.alexalexander.com.au