Understanding the Power of the Pelvic Floor: Benefits, Exercises, and Everyday Application

The pelvic floor refers to a group of muscles, ligaments, and tissues that span the bottom of the pelvic cavity. It forms a supportive sling-like structure that stretches from the pubic bone at the front of the pelvis to the tailbone at the back. The pelvic floor muscles play a vital role in supporting the organs within the pelvis, including the bladder, uterus (in women), and rectum.

Why Pelvic Floor Exercise are Important

There are several reasons why exercises for the pelvic floor, known as Kegel exercises, are important:

1. Improved bladder control: Strengthening the pelvic floor muscles can help prevent or manage urinary incontinence. By exercising these muscles, you can gain better control over your bladder, reducing or eliminating leakage of urine that may occur with activities such as coughing, sneezing, or laughing.
2. Enhanced sexual function: Strong pelvic floor muscles can lead to increased sexual sensation and satisfaction. They help with vaginal tightness and contribute to the ability to achieve and maintain erections in men.
3. Support during pregnancy and childbirth: A well-conditioned pelvic floor can provide support to the growing uterus during pregnancy, potentially reducing discomfort and minimizing the risk of pelvic organ prolapse. Additionally, having strong pelvic floor muscles can aid in the pushing stage of labor and facilitate postpartum recovery.
4. Prevention of pelvic organ prolapse: Pelvic organ prolapse occurs when one or more pelvic organs (such as the bladder, uterus, or rectum) descend into or outside the vagina due to weakened pelvic floor muscles. Regular pelvic floor exercises can help maintain muscle tone and prevent this condition.
5. Management of pelvic pain: Strengthening and relaxing the pelvic floor muscles through exercises can help alleviate certain types of pelvic pain, such as pain associated with pelvic floor muscle tension or spasm.

How Do I Exercise the Pelvic Floor?

To exercise the pelvic floor muscles, also known as Kegel exercises, you can follow these steps:

1. Identify the muscles: Start by locating your pelvic floor muscles. You can do this by trying to stop the flow of urine while you’re urinating. The muscles you engage to do this are your pelvic floor muscles. However, it’s important to note that this should only be used as an initial identification method and not as an exercise technique.
2. Empty your bladder: Once you’ve identified the pelvic floor muscles, empty your bladder to ensure you’re not exercising with a full bladder, as it may interfere with the exercise effectiveness and increase the risk of urinary tract infections.
3. Get in a comfortable position: Find a comfortable position to perform the exercises. You can choose to lie on your back, sit on a chair, or stand. Make sure your body is relaxed, and try to focus solely on your pelvic floor muscles.
4. Contract the muscles: Squeeze the muscles you identified as your pelvic floor muscles. Imagine as if you’re trying to stop the flow of urine or trying to prevent passing gas. You should feel a lifting sensation in the pelvic area. Try not to tighten your abdomen, buttocks, or thigh muscles while doing this.
5. Hold the contraction: Hold the squeeze for about 3-5 seconds initially, and then gradually increase the duration over time as you become more comfortable. Aim to work up to holding the contraction for 10 seconds.
6. Release and relax: After holding the contraction, release the muscles and let them relax completely for about 10 seconds. This completes one repetition of the exercise.
7. Repeat the exercise: Start with a goal of doing 10 repetitions in one session. As you get more comfortable, gradually increase the number of repetitions up to 15 or 20.
8. Then do 5-10 short, fast, strong contractions.
9. Be consistent: Perform these exercises regularly, at least three times a day. Consistency is key to seeing improvements in pelvic floor muscle strength and endurance. Try completing the exercises in different positions on different days such as lying on your tummy, or back or your side and on all fours position on your hands and knees.

What Not to do While Completing Pelvic Floor Exercises

• Do not squeeze your buttocks
• Do not hold your breathe
• Do not strain or bear down
• Try not to contract your abdominal or thigh muscles
• Do not do continual back to back exercises without fully relaxing your pelvic floor

Using the Pelvic Floor in Everyday Activities

The pelvic floor provides support and stability to the pelvic organs, including the bladder, uterus (in women), and rectum. It acts as a hammock-like structure, holding these organs in place and preventing them from descending or prolapsing. It is important not to just strengthen these muscles through the above exercises but practice using them in everyday activities as they were intended. Contracting your pelvic floor before activities such as coughing, sneezing, standing up, pushing and pulling or bending over can help prevent an episode of incontinence or leaking. Repetition is key here, so that the process becomes automatic over time.

It’s important to note that while Kegel exercises are generally safe and beneficial, it’s recommended to consult with an exercise professional for guidance on proper technique and individualized exercise plans. They can assess your specific needs and ensure you’re performing the exercises correctly for maximum effectiveness and safety.