The pelvic floor includes a group of muscles and ligaments that form a “floor like” structure that supports key organs. These include the bladder and bowels (and uterus for women).
A strong pelvic floor is important for preventing issues like urinary incontinence for men and women (the involuntary loss of control of urine) and pelvic organ prolapse.
Pelvic organ prolapse occurs when the muscles and tissues supporting the organs (i.e. the pelvic floor) weaken. This can be caused by various issues including childbirth, aging, chronic cough, hormonal changes such as menopause, excessive straining due to constipation, constant lifting of heavy objects, obesity and pregnancy.
How To Strengthen Your Pelvic Floor Muscles
All men and women should regularly exercise the pelvic floor muscles. It is highly recommended that women do pelvic floor exercises daily to prevent weakness and, if needed, to improve the strength of the pelvic floor muscles.
As with any muscle, consistently performing the right exercises always helps. Gentle exercises (like walking regularly) can also help strengthen the pelvic floor muscles.
Anyone who’s ever experienced pelvic pain or pelvic organ prolapse will tell you it’s a frustrating and painful ordeal.
So how can physiotherapy help women and men tone and strengthen muscles, especially in the pelvic area?
Physiotherapists can design a full pelvic workout, including exercises called “Pelvic Clocks” and “Kegels” to strengthen the muscles in the pelvic region.
Kegel exercises are the most effective way to tone and strengthen the pelvic floor muscles. According to several studies, women after the age of 35 lose approximately 5% of their body’s muscle mass every 10 years. This loss of muscle mass affects every aspect of a woman’s body, including the pelvic region.
To find out how you can benefit from these and other exercises, call our office today to schedule an appointment. Let us help you regain control of your pelvic floor muscles.
Don’t wait until you suffer the symptoms of pelvic floor weakness to take action. Call us today and take preventive measures.
TIP OF THE MONTH
It’s important for emotional health to maintain your physical health in all the ways you can. So get enough sleep; eat regular, balanced meals; and take time for relaxation as well.
TOWARDS WELLNESS
Haven’t got an hour alone? Try a three-minute meditation: close your door, turn off the phone, and then close your eyes. Take deep breaths, focusing on your breath as it goes in and out. If thoughts come to you, just bring yourself back to your breathing. Then think about a beautiful image, a flower, a child’s face; look at every detail. Then, gradually, breathe faster and open your eyes.
