The pelvic floor muscles play a crucial role in a woman's overall health and well-being. This group of muscles forms a sling or hammock at the bottom of the pelvis and supports the organs in the pelvis, including the bladder, uterus, and rectum. A healthy pelvic floor can help a woman to avoid urinary incontinence and other pelvic floor disorders, and improve her sexual function and overall quality of life.
Urinary Incontinence
One of the most common issues associated with a weak pelvic floor is urinary incontinence. This can occur due to a variety of factors, including pregnancy and childbirth, menopause, and aging. A strong pelvic floor can help to prevent urinary incontinence by supporting the bladder and preventing it from leaking.
Sexual Function
The pelvic floor muscles also play a key role in sexual function. They help to increase blood flow and sensation in the pelvic region, and can enhance a woman's sexual experience. In addition, strong pelvic floor muscles can improve sexual function after childbirth, helping women to recover from the physical stress of delivery.
Childbirth
Pregnancy and childbirth can also put significant strain on a woman's pelvic floor muscles, potentially causing them to weaken. This can lead to incontinence, pelvic pain, and other issues. By strengthening the pelvic floor before and after childbirth, women can reduce their risk of developing these conditions and improve their overall health.
Overall Quality of Life
In addition to improving physical health, a strong pelvic floor can also have a positive impact on a woman's emotional well-being. It can help to reduce stress, improve self-esteem, and increase overall confidence.
Training the pelvic floor muscles
Overall, training your pelvic floor muscles can improve your overall quality of life and prevent many common health issues.
The most common reasons why you'd need a training are the following.
- Urinary incontinence: A weak pelvic floor can lead to urinary incontinence, which is the involuntary loss of urine. By strengthening the pelvic floor, you can reduce your risk of incontinence and improve bladder control.
- Pelvic organ prolapse: The pelvic floor muscles help to support the organs in the pelvis, including the bladder, uterus, and rectum. When these muscles weaken, it can lead to pelvic organ prolapse, which is a condition in which one or more of these organs drops into the vaginal canal. Strengthening the pelvic floor can help to prevent pelvic organ prolapse.
- Sexual health: The pelvic floor muscles play a role in sexual function and arousal, and a strong pelvic floor can improve sexual sensation and satisfaction.
- Postpartum recovery: Pregnancy and childbirth can put significant strain on the pelvic floor muscles, potentially leading to weakness and incontinence. Training the pelvic floor can help to improve recovery after childbirth and reduce the risk of these conditions.
- Improved posture and athletic performance: The pelvic floor muscles are part of the core, and a strong pelvic floor can improve posture, stability, and athletic performance.
Pelvic floor exercises, such as Kegels, can be done anywhere, with or without special equipment. They are an effective way to strengthen and tone the muscles in your pelvic region.
How to perform Kegel exercises
Training your pelvic floor muscles involves performing exercises to strengthen and tone the muscles in your pelvic region. These exercises are commonly known as Kegels. Here are the steps to perform Kegel exercises:
- Find your pelvic floor muscles: To identify the muscles you need to target, try to stop the flow of urine mid-stream. The muscles you use to do this are your pelvic floor muscles.
- Isolate the muscles: Once you've identified the muscles, you can practice contracting and relaxing them without using your legs, buttock, or abdominal muscles.
- Perform Kegel exercises: To perform Kegel exercises, contract your pelvic floor muscles for 5-10 seconds, then relax for 5-10 seconds. Repeat this 10-15 times, working up to 3 sets of 10-15 repetitions daily.
It is important to perform Kegel exercises correctly to get the maximum benefit. Incorrectly performed Kegels can lead to other muscle imbalances, so it is best to consult with a healthcare professional to make sure you are performing them correctly.
Remember to be patient, as it can take several weeks to notice improvement. Consistency is key to see results.
If you have difficulties in identifying your pelvic floor muscles, practising Kegels, or staying consistent in your training, you might be interested in learning more about Kegel exercisers. These devices can really help you to succeed in your pelvic floor training.
Read our review of best Kegel exercisers
Learn more about different types of Kegel exercisers
However, it is important to keep in mind that these are general guidelines, and that everyone's pelvic floor health is different. If you are experiencing strong symptoms of a weak pelvic floor, such as urinary incontinence or pelvic pain, it is best to consult with a healthcare professional for a proper evaluation and treatment plan.
In conclusion, a healthy pelvic floor is an essential component of a woman's overall well-being. By strengthening the pelvic floor through exercises such as Kegels, women can reduce their risk of urinary incontinence, improve their sexual function, and enhance their overall quality of life.
