As women age, maintaining pelvic floor health becomes increasingly important. The pelvic floor is a group of muscles that support the bladder, uterus, and rectum, playing a crucial role in urinary and bowel control, sexual function, and overall core stability. However, factors such as hormonal changes, childbirth, and aging can weaken or tighten these muscles, leading to various issues like incontinence and pelvic pain. Fortunately, pelvic floor strengthening and stretching can help improve these conditions and enhance the quality of life for women.
The pelvic floor consists of several muscles and tissues stretching from the pubic bone to the tailbone. It acts as a supportive hammock for pelvic organs. When these muscles weaken, women may experience urinary incontinence, pelvic organ prolapse, or decreased sexual satisfaction. Symptoms of a weakened pelvic floor include urinary or fecal incontinence, pelvic heaviness or prolapse, decreased sexual sensation, and difficulties holding back gas.
Strengthening the pelvic floor can help to prevent incontinence, which is one of the most common issues faced by women. Urinary incontinence is usually associated with the leaking of urine when we cough, sneeze, laugh, or jump. Strengthening these muscles can help improve bladder control and reduce the risk of leaks. We can also enhance core stability with pelvic floor strengthening because the pelvic floor is correlated to balance and posture. The pelvis supports the abdominal area and connects the spine to the lower extremity. So, whether we are standing or sitting, pressure is placed onto the pelvic floor muscles. If we sit for too long, the pressure is placed onto the coccyx or tailbone, leading to high muscle activity levels and a tight pelvic floor. Strengthening our pelvic floor may also enhance sexual sensations and lead to better sexual health, combating the effects of hormonal changes associated with menopause. A strong pelvic floor will also help prevent pelvic organ prolapse, where organs like the bladder or uterus slip out of their regular positions.
There are some simple yet effective exercises to strengthen the pelvic floor, but the first thing we need to do is understand how to identify and engage our pelvic floor by performing Kegel exercises.
How to Do It: Stop urinating midstream to identify your pelvic floor muscles. This will help you close the doors of the pelvic floor muscles, and now you should feel the contraction go up and in. To provide some imagery into the action, think of lifting a blueberry off your underwear to go up and in. Once you know where they are, contract them for five seconds, then relax for five seconds. Repeat this 10-15 times, three times a day. Tip: Avoid holding your breath or tightening your abdomen or thighs.
Once we are able to identify and engage our pelvic floor we can then work on strengthening it by performing the following exercises:
Glute Bridge:
How to Do It: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes and engaging your pelvic floor. Hold for a few seconds, then lower. Perform 10-15 repetitions.
Glute Bridge with Knee Taps:
How to Do It: Start on back with legs bent, feet flat. Lift hips until body forms straight line from shoulders to knees; push through heels to activate hamstrings. Tap knees together and then back in line with hips. Perform 10-15 repetitions.
Squats:
How to Do It: Stand with your feet shoulder-width apart. Lower your body as if sitting back on a chair, keeping your chest up. Engage your pelvic floor muscles as you rise. Do 10-15 squats, ensuring proper form to protect your knees.
Bird-Dog:
How to Do It: Start on all fours. Extend one arm forward while extending the opposite leg back, keeping your pelvis level. Engage your pelvic floor and hold for a few seconds before switching sides. Aim for ten repetitions on each side.
Flexibility is equally essential for pelvic floor health. Tight pelvic floor muscles can lead to bladder problems or pain during intercourse. Symptoms of a tight pelvic floor include difficulty urinating, chronic constipation, pain during sex, urinary urgency or frequency, and low back, pelvic, or tailbone pain. Here are some stretches to consider:
Child’s Pose:
How to Do It: Start on all fours, then sit back on your heels, extending your arms forward. Relax your head on the floor and breathe deeply. This pose helps stretch the lower back and pelvis, promoting relaxation in the pelvic floor.
Seated Forward Bend:
How to Do It: Sit with your legs extended before you. Slowly bend forward from your hips, reaching for your feet. Keep your back straight and breathe deeply. This stretch can release hamstrings and lower back tension, indirectly benefiting the pelvic region.
Hip Flexor Stretch:
How to Do It: Stand with one foot forward and one foot back. Bend your front knee while keeping your back leg straight, feeling a stretch in the hip flexor of the back leg. Hold for 20-30 seconds and switch sides. Stretching the hip flexors can relieve tension in the pelvic area.
Tips for Success
Consistency is Key: Include pelvic floor exercises and stretches into your daily routine. Just a few minutes each day can lead to significant improvements. Whether the exercises are performed in the morning or the evening, implementing them into your daily routine will benefit the body tremendously.
Listen to Your Body: Stop immediately if any exercise causes pain. It’s essential to distinguish between discomfort and pain. Understanding that less is more with pelvic floor exercises is crucial. The body feels the effects of different efforts in contracting the pelvic floor muscles for strength. Still, it also feels how many seconds the pelvic floor can maintain lifted for muscular endurance.
Seek Professional Guidance: Consult a fitness professional or physical therapist specializing in pelvic health for personalized exercises and strategies tailored to your needs.
You can stop worrying about such things as leakage when you exercise by performing pelvic floor strengthening and stretching exercises on a regular basis. By incorporating targeted exercises and stretches into your routine, you can improve your pelvic health, enhance your quality of life, and feel more empowered in your body. Remember, it’s never too late to start caring for your pelvic floor
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