The pelvic floor muscles are a group of muscles which provide a supportive sling at the bottom of the pelvis. These muscles also give important support to the internal organs, allowing for control of the bladder and bowel and enhancing sexual function. As with any other muscle in the body, the pelvic floor muscles can be weakened or damaged, which often leads to many health problems. This is where exercises that target the pelvic floor come into play. They are also known as Kegel exercises and can be performed to re-strengthen or enhance the functioning of the pelvic floor muscles. This paper looks into the reasons why one should do pelvic floor exercises, their benefits, and how to conduct them properly.
Importance of Pelvic Floor Exercises:
The pelvic floor muscles are responsible for supporting the bladder, uterus, and rectum. They also help control the opening and closing of the urethra and anus. Therefore, having strong and healthy pelvic floor muscles is crucial for maintaining bladder and bowel control, preventing pelvic organ prolapse, and maintaining sexual function. However, factors such as pregnancy, childbirth, aging, and obesity can weaken these muscles, leading to urinary and fecal incontinence, pelvic organ prolapse, and sexual dysfunction.
Benefits of Pelvic Floor Exercises:
Pelvic floor exercises, when done correctly and regularly, can help strengthen and improve the function of the pelvic floor muscles. Some of the benefits of these exercises include:
1. Improved bladder and bowel control: Pelvic floor exercises can help strengthen the muscles that control the bladder and bowel, reducing the risk of urinary and fecal incontinence.
2. Prevent pelvic organ prolapse: Pelvic floor exercises can help prevent or delay the onset of pelvic organ prolapse, a condition where the pelvic organs (bladder, uterus, or rectum) descend into the vagina.
3. Better sexual function: Strong pelvic floor muscles can improve sexual function by enhancing sensations during intercourse and increasing orgasm intensity.
Instructions for Pelvic Floor Exercises:
Pelvic floor exercises are easy to perform and can be done anywhere, anytime. Here are the steps to perform pelvic floor exercises correctly:
Step 1: Identify the pelvic floor muscles – To locate your pelvic floor muscles, imagine trying to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
Step 2: Start with an empty bladder – It is essential to empty your bladder before performing pelvic floor exercises to avoid any discomfort or difficulties.
Step 3: Get into a comfortable position – You can perform pelvic floor exercises in different positions, such as lying down, sitting, or standing. Choose a position that is comfortable for you.
Step 4: Contract the muscles – Contract your pelvic floor muscles by squeezing them for 3-5 seconds. Make sure to keep your abdominal, buttock, and thigh muscles relaxed during the exercise.
Step 5: Relax the muscles – After squeezing, relax your muscles for 3-5 seconds.
Step 6: Repeat – Repeat the contraction and relaxation of your pelvic floor muscles for 10-15 times.
Step 7: Increase duration and repetitions – As you get comfortable with the exercises, try to hold the contraction for longer and increase the number of repetitions.
Step 8: Perform regularly – Aim to do these exercises at least three times a day, every day.
Tips for Effective Pelvic Floor Exercises:
Be Patient
Strengthening the pelvic floor muscles takes time and consistency. Therefore, it’s crucial to be patient and not get discouraged if you don’t see immediate results. According to the American College of Obstetricians and Gynecologists, it may take several weeks or even months of regular exercise before noticing any improvement. It’s essential to make pelvic floor exercises a habit and perform them regularly, even after you start seeing improvement.
Avoid Overexertion
When performing pelvic floor exercises, it’s crucial to avoid overexertion. Do not try to do too many repetitions or hold the contraction for too long, as it may lead to muscle fatigue. It’s better to start with fewer repetitions and gradually increase the number and duration of contractions over time. Aim for 8-12 repetitions, holding each contraction for 5-10 seconds, and perform 3-4 sets a day.
Breathe
It’s essential to breathe normally during pelvic floor exercises. Do not hold your breath, as it may cause tension and strain in your muscles. Breathe slowly and deeply, inhaling through your nose and exhaling through your mouth. This will help you stay relaxed and focused on your muscles.
Seek Help If Needed
If you have trouble identifying or contracting your pelvic floor muscles, consult a healthcare professional for guidance. A physical therapist or a pelvic floor specialist can help you locate and exercise your pelvic floor muscles correctly. They can also recommend specific exercises tailored to your needs and provide feedback and support during your exercise routine.
Conclusion:
Pelvic floor exercises are simple exercises done to improve the strength of the pelvic floor muscles, which control the bladder and bowel and prevent pelvic organ prolapse, thereby enhancing sexual function. The steps mentioned above, when followed regularly, will help to derive all such benefits from the exercises to keep the pelvic floor in good health. Consult a professional if one has any kind of discomfort or is having difficulty while doing pelvic floor exercises.
