You must have heard a lot about the pelvic floor and specific exercises, also known as Kegel exercises, designed to strengthen it. But why is it necessary for women to do pelvic floor exercises regularly?
The pelvic floor is a group of muscles and tissues that form a hammock-like structure in the pelvic region of the body. Its main purpose is to support the pelvic organs. Because of this, it’s important that it’s in the best shape possible.
Functions
Some of the specific functions of the pelvic floor muscles include:
Supporting the weight of the pelvic organs: They help to support the organs that sit within the pelvis, including the bladder, uterus, and rectum.
Maintaining urinary and fecal continence: They play a critical role in controlling the flow of urine and feces. Weaknesses in these muscles can lead to urinary incontinence, which is the involuntary leakage of urine.
Improving sexual function: Strong pelvic floor muscles can enhance sexual function by improving arousal and orgasm. Additionally, women who experience pain during sex may benefit from pelvic floor exercises, which can help to relax the muscles and reduce discomfort.
Supporting pregnancy and childbirth: The pelvic floor muscles are also important during pregnancy and childbirth. Strong muscles can help to support the weight of the growing baby and improve the ability to push during delivery. Additionally, women who have strong pelvic floor muscles are less likely to experience incontinence of prolapse after childbirth.
Preventing pelvic organ prolapse: Pelvic organ prolapse occurs when the muscles and tissues in the pelvic floor become weak and cannot support the organs in the pelvis. This can cause discomfort and pressure in the pelvic area. Kegel exercises can help to prevent or reduce the severity of pelvic organ prolapse.
Supporting the spine and pelvis: They work in conjunction with other muscles in the pelvis and lower back to provide stability and support for the spine and pelvis.
Exercises to strengthen the pelvic muscles
Stop-and-start exercise: While urinating, try to stop and start the flow of urine several times. This contraction and release of the muscles is similar to what you do when exercising your pelvic floor muscles.
Squeeze and release exercise: Sit or stand with your knees slightly apart and imagine you are trying to stop the flow of urine. Tighten the muscles as if you are lifting them towards your belly button and hold for a count of five. Then relax for a count of five. Repeat this exercise 10 times.
Long hold exercise: Sit or stand with your knees slightly apart and tighten your pelvic floor muscles as if you are trying to stop the flow of urine. Hold the contraction for 10 seconds and then relax for 10 seconds. Repeat this exercise 10 times.
The pelvic floor muscles play an essential role in the body’s overall health and wellbeing, and maintaining their strength and function is crucial for maintaining proper bodily functions. It’s recommended that women start doing pelvic floor exercises early to prevent problems later in life.
Learn more about Kegel exercises here.