Pelvic floor exercises are crucial to maintain a healthy pelvic floor. In this blog, we'll discuss the exercises that can help you strengthen your pelvic muscles. A weak pelvic floor can lead to bladder control issues and leakage, which is why it's essential to keep these muscles strong.
What are pelvic muscles?
Pelvic muscles are located at the base of your spine, resembling a trampoline that supports your bladder, bowels, and uterus. These muscles prevent inadvertent urination, bowel motions, and gas from occurring, allowing you to urinate and defecate when they relax. Birth, sex, and pleasure play a crucial role in the function of these muscles.
Factors that weaken pelvic floor muscles:
- Pregnancy and childbirth
- Hormonal changes linked with menopause
- Stresses of childbirth, pregnancy, and aging
- Lack of muscle development after pregnancy
How to avoid problems with the pelvic floor and bladder later in life:
- Maintain a healthy diet
- Regularly exercise pelvic muscles
- Drink plenty of water
- Avoid high-impact exercises like jumping or running
- Lift heavy objects carefully
- Reduce weight and quit smoking to relieve pelvic floor strain
Exercises to strengthen pelvic floor muscles:
- Kegels, which involve contracting and expanding the pelvic floor muscles intentionally
- Other exercises, such as split tabletop and squats, which target the pelvic floor muscles directly
- Kegels can be performed while sitting, standing, or lying down