What is the Pelvic Floor and Why Does it Matter?
The pelvic floor is a group of muscles that form a sling-like structure at the base of your pelvis.
These muscles support the bladder, bowel, and uterus. A healthy pelvic floor is essential for:
Support: Prevents prolapse of pelvic organs.
Continence: Controls bladder and bowel function.
Sexual Function: Contributes to sexual satisfaction.
Core Stability: Works in conjunction with core muscles for stability.
Pelvic Floor Changes After Childbirth:
Pregnancy and childbirth can significantly impact the pelvic floor. The weight of the growing baby and the stretching during delivery can weaken these muscles, leading to issues like:
Urinary incontinence: Leaking urine, especially during coughing, sneezing, or exercise.
Fecal incontinence: Difficulty controlling bowel movements.
Pelvic pain: Discomfort in the pelvic region.
Pelvic Floor Changes During Menopause:
Hormonal changes during menopause can also affect the pelvic floor. Decreased estrogen levels can lead to:
Weakening of muscles: Including the pelvic floor muscles.
Increased risk of prolapse: Due to weakened support structures.
Urinary incontinence: Worsening of existing issues or new onset.
Vaginal dryness: Which can contribute to discomfort and impact pelvic floor function.
Exercises to Strengthen Your Pelvic Floor:
The good news is that you can actively work to strengthen your pelvic floor! Here are some effective exercises which regularly feature in our classes:
Kegel Exercises: These are the cornerstone of pelvic floor strengthening. Imagine you're trying to stop the flow of urine mid-stream or trying to prevent passing gas. Contract the muscles for a few seconds, then relax. Repeat several times a day. Important: Make sure you are correctly isolating the pelvic floor muscles and not engaging your abdomen, buttocks or inner thighs. If you are unsure, please seek guidance from a pelvic floor physiotherapist.
Reverse Kegels: These involve lengthening and relaxing the pelvic floor, which is just as important as contracting. Imagine gently bearing down as if you are about to have a bowel movement. This can be difficult to master and is best practiced under the guidance of a pelvic floor physiotherapist.
Core Strengthening: A strong core supports the pelvic floor. Exercises like planks, bridges, and gentle abdominal work can be beneficial. Be sure to engage your pelvic floor during these exercises.
Diaphragmatic Breathing: Deep, diaphragmatic breathing helps to coordinate the pelvic floor with the diaphragm and core muscles. Lie on your back with knees bent. Place one hand on your chest and the other on your belly. Inhale deeply, feeling your belly rise while your chest remains relatively still. Exhale slowly.
Seeking Professional Help:
If you're experiencing pelvic floor issues, it's essential to seek professional guidance. A pelvic floor physical therapist can:
Assess your pelvic floor function: Identify any weaknesses or imbalances.
Teach you proper Kegel technique: Ensure you're engaging the correct muscles.
Develop a personalized exercise program: Tailored to your specific needs.
Provide advice on managing symptoms: Offer strategies for improving your quality of life.
We encourage you to prioritise your pelvic floor health at every stage of life. If you have any concerns, please consult with your healthcare provider or a pelvic floor specialist.