A strong pelvic floor is essential for both men and women, but its importance is often overlooked. A well-functioning pelvic floor helps prevent urinary incontinence, improves sexual health and supports recovery after childbirth, among other things. In this blog, we take a closer look at the pelvic floor, the complications that can occur and provide exercises on how to train your pelvic floor. Read on quickly!
What is the pelvic floor and what is it for?
The pelvic floor consists of a group of muscles and tissues located at the bottom of your pelvis. These muscles are hugely important because they support various organs such as your bladder, intestines and, in women, the uterus. The pelvic floor helps you urinate and defecate, supports sexual functions, and plays a role in the overall stability of your body. It also helps resist pressure created by activities such as lifting, coughing or even during childbirth.
What complications may arise?
Both men and women can experience various complications due to a weakened pelvic floor. Common problems include urinary incontinence, where small amounts of urine escape involuntarily during activities such as laughing or sneezing. There can also be pelvic organ prolapse, where organs such as the bladder or bowel prolapse and, in women, exert pressure on the vaginal wall. In men, a weakened pelvic floor can contribute to problems with sexual functions and bladder control during the night. Good pelvic floor health is essential for preventing these complications and maintaining a good quality of life.
How can you train your pelvic floor?
Exercising the pelvic floor is crucial for maintaining healthy bladder and bowel control and helps support your sexual health. A good exercise programme starts by identifying the pelvic floor muscles. This can be done by trying to stop urination mid-stream, activating the right muscles.
Tips for training the pelvic floor:
- Kegel exercise: tense the muscles for about 5-10 seconds and then relax for the same amount of time. Repeat 10-15 times per session, performing three sessions a day.
- Bridge exercise: lying on your back with knees bent, lift your hips up off the floor. Hold this position for a few seconds and slowly lower back down.
- Squats: Deep squats help strengthen the entire pelvic floor.
- Breathing exercise: Focus on deep abdominal breaths that indirectly affect the pelvic floor muscles.
Consistency is key with these exercises. Integrate them into your daily routine for best results and consider guidance from a (pelvic) physiotherapist for personalised guidance and correct execution.
More information, pelvic floor discomfort or tips on exercising your muscles?
Get in touch with us! Our specialised pelvic physiotherapists are ready to help you with your questions or problems. You can contact with us by calling 085-5000333 or e-mail to info@friskfysio.nl.