THE JOURNAL / Understanding & Strengthening Your Pelvic Floor
Understanding & Strengthening Your Pelvic Floor
By: Amanda Azzopardi
03/08/24
Let’s dive into a topic that’s often overlooked, but incredibly important: the pelvic floor. Whether you’re new to the concept of pelvic floor health or have heard the term before, understanding your pelvic floor can significantly impact your overall wellbeing.
What is the pelvic floor?
The pelvic floor consists of a group of muscles that support various organs; including the bladder, bowels and uterus. These muscles play a crucial role in maintaining urinary and faecal continence, supporting pregnancy / childbirth and in contributing to your core stability. Whether you’re a new mum, an athlete, or someone experiencing discomfort or weakness in this area; learning more about and understanding your own pelvic floor health can make a massive difference to your quality of life. Our goal (in this blog post, and in clinic) is to provide you with practical advice, exercises and insights to strengthen your pelvic floor; enhancing your quality of life. Keep reading as we explore the importance of pelvic health and offer guidance on achieving optimal function and support from these essential muscles.
What are pelvic floor exercises?
Pelvic floor exercises, often known as Kegels, offer a multitude of benefits for both women and men. Regularly strengthening these muscles can enhance bladder and bowel control, reduce the risk of prolapse and improve intimate health; by increasing sensitivity and satisfaction. For women (especially those who are postpartum) these exercises can aid in recovery by restoring muscle tone and function. Men can also benefit from improved prostate health and erectile dysfunction. Overall, pelvic floor exercises contribute to better core stability, improved posture and can alleviate lower back pain; supporting overall daily well-being. By engaging and training these muscles, you create a stable foundation for your entire body… promoting balanced alignment and reducing the strain on your lower back. This not only supports daily movements but also enhances your overall physical performance.
A strong pelvic floor plays a crucial role in preventing urinary incontinence, which is a common concern – particularly for women after childbirth or during menopause. These muscles support the bladder and urethra, helping to maintain proper control over urination. When the pelvic floor is weakened, it can lead to involuntary leakage and frequent urges to urinate. Strengthening these muscles through specific exercises (such as Kegels) can significantly reduce the risk of urinary incontinence and improve overall bladder control, enabling women to lead more confident and active lives.
How to perform Kegel exercises
Performing Kegel exercises is simple and can be done almost anywhere. Firstly, identify the correct muscles: the ones you use to stop urination midstream. Once identified, contract these muscles, hold the contraction for three to five seconds and then relax for an equal amount of time. Aim to repeat this cycle 10-15 times per session, working up to three sessions a day.
It’s important to breathe normally and avoid tightening other muscles, such as those in your abdomen or thighs. Consistency is key, so incorporate these exercises into your daily routine for the best results.
Key tips:
- Find the right muscles: Use the same muscles you would to stop urination
- Hold and release: Contract for 3-5 seconds, then relax for the same duration
- Repeat regularly: Aim for 10-15 repetitions per session, three times a day
- Breathe normally: Maintain regular breathing and avoid tightening other muscles
By consistently performing Kegel exercises, you can strengthen your pelvic floor muscles; leading to enhanced bladder control, better sexual health and improved overall core stability and posture.
Common Pelvic Floor Disorders and Their Symptoms
1. Pelvic Organ Prolapse (POP)
Symptoms:
- A feeling of heaviness or pressure in the pelvic area
- Bulging or a feeling that something is falling out of the vagina
- Difficulty with bowel movements or urination
- Pain during intercourse
2. Urinary Incontinence
Symptoms:
- Leakage of urine during activities that put pressure on the bladder, like coughing, sneezing, or exercising
- Sudden, strong urges to urinate that are difficult to control
- Frequent need to urinate, including waking up multiple times at night
3. Fecal Incontinence
Symptoms:
- Involuntary loss of stool or gas
- Urgency to have bowel movements and occasionally leakage before reaching the bathroom
- Constipation or straining during bowel movements
4. Chronic Pelvic Pain
Symptoms:
- Persistent pain in the pelvic region for six months or more
- Pain during intercourse
- Generalised discomfort or pressure in the pelvis, lower back pain
5. Overactive Bladder (OAB)
Symptoms:
- Sudden and frequent urge to urinate
- Urinating more than eight times in 24 hours
- Waking up more than once at night to urinate
Caring for your pelvic floor is an essential component of overall health and well-being: for both men and women. Strong and functional pelvic floor muscles can help prevent a range of disorders… from urinary incontinence to pelvic organ prolapse and even enhance quality of life by improving sexual health and core strength.
Regular exercises – such as Kegels, along with lifestyle adjustments, can significantly contribute to maintaining the health of your pelvic floor. If you experience any symptoms or difficulties related to pelvic floor disorders, don’t hesitate to seek professional advice. Here at Amanda Azzopardi Aesthetics, we have treatments available to help support and strengthen your pelvic floor – with one popular treatment offering being our non-invasive Opatra chair, where you sit on a chair (fully clothed) for less than half an hour, during which time its fantastic electromagnetic technology means you’ll have done 12,000 Kegel exercises.
Book your complimentary consultation today to learn more.
“Remember, a strong and healthy pelvic floor is the foundation of overall well-being—take the first step today towards achieving greater strength and vitality in your life!” – Amanda Azzopardi
