{"id":24993,"date":"2023-08-24T12:20:16","date_gmt":"2023-08-24T10:20:16","guid":{"rendered":"https:\/\/www.220triathlon.com\/?p=147580"},"modified":"2023-08-24T12:46:04","modified_gmt":"2023-08-24T10:46:04","slug":"how-to-improve-pelvic-floor-strength","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/220triathlon\/rss_feed\/how-to-improve-pelvic-floor-strength\/","title":{"rendered":"How to improve pelvic floor strength"},"content":{"rendered":"

Pelvic floor dysfunction is a very common complaint among women, but it\u2019s too often ignored, leading to further problems. Here, Lauren Drinkwater examines the causes, symptoms and must-do exercises\u2026 <\/p>

By Lauren Drinkwater\n \t\t<\/p>

Published: Thursday, 24 August 2023 at 10:20 AM<\/p>

\n\n

We all know at least one woman \u2013 maybe even yourself \u2013 who gets anxious at the thought of jumping jacks, squat jumps, sprints\u2026 and let\u2019s not talk about trampolines! <\/strong><\/p>\n

As a women\u2019s PT and group exercise instructor to mums, I\u2019ve worked with and advised countless women with weakened pelvic floor muscles, many of whom have just carried on without seeking help as it\u2019s something they just \u2018learn to cope with\u2019.<\/p>\n

But given the prolific nature of women suffering from weakness to varying degrees (in the UK, 50% of mothers who had a vaginal birth will suffer from prolapse and 45% from urinary incontinence within seven years after giving birth), it\u2019s sad to see the lack of awareness and education in this country.<\/p>\n

But here\u2019s the good news, most pelvic floor dysfunction is treatable through physical therapy, medication and biofeedback (where sensors are placed on the abdomen and anal canal to measure the electrical activity of the muscles that control bowel and bladder functions and inform you how to perform various movements correctly).<\/p>\n

So if you start to experience any symptoms that \u2028are mentioned in this feature, \u2028speak to a specialist or GP as soon as possible. Early treatment can help to improve your quality of \u2028life and ease any discomfort or inconvenience. So let\u2019s talk \u2028about what our pelvic floor \u2028actually is and what it does.<\/p>\n

What is the pelvic floor?<\/strong><\/h2>\n
The pelvic floor is made up of a group of muscles located in your pelvis. They stretch like a hammock from the pubic bone (at the front) to the coccyx or tailbone (at the back) and from side to side.<\/p>\n
These muscles have a big job to do; they work alongside your internal abdominal and back muscles to offer stability to the spine and they also help to control pressure inside to manage the force when you lift \u2028or strain \u2013 such as heavy lifting or exercise. They maintain bladder\u2028and bowel control and play an important role in sexual sensation and function.<\/p>\n
When the pelvic floor muscles are contracted, the internal organs lift and the muscular bands called sphincters tighten the opening of the vagina, anus and urethra. Relaxing these muscles allows for easy passage of urine and faeces.<\/p>\n
What causes the pelvic \u2028floor to weaken?<\/strong><\/h2>\n
Common causes of a weak pelvic floor are pregnancy, childbirth, obesity, straining of chronic constipations, constant coughing, lower levels of estrogen after menopause<\/strong><\/a>, tension caused by painful periods or endometriosis<\/strong><\/a>, or even family history and genetics can play a part.<\/p>\n
Some symptoms include:<\/p>\n
\u2022 \u2028Leaking urine when coughing, sneezing, laughing or running.\n\u2022 Failing to reach the toilet in time.\n\u2022 \u2028Passing wind from either the \u2028anus or vagina when bending \u2028over or lifting.\n\u2022 Reduced sensation in the vagina.\n\u2022 Tampons that dislodge or fall out.\n\u2022 \u2028A distinct bulge at the vaginal opening.\n\u2022 \u2028A sensation of heaviness in \u2028the vagina.\n\u2022 \u2028A heaviness or dragging in the pelvis or back.\n\u2022 \u2028Recurrent urinary tract infections, or recurrent thrush.\n\u2022 \u2028Vulval pain, pain with sex, inability to orgasm.<\/p>\n

\n
Does exercise help or hinder libido?<\/a><\/strong><\/li>\n<\/ul>\n
<\/p><\/div> <\/section>
What\u2019s a prolapse?<\/strong><\/h2>\n
A pelvic organ prolapse happens when the muscles and tissues supporting the organs (uterus, bladder and rectum) become weak or loose which allows one of those organs to drop, press into or out of the vagina. There\u2019s a certain amount of suffering in silence \u2028with this condition due to embarrassment or thinking that the symptoms are \u2018normal\u2019. However, it is treatable.<\/p>\n
There are different types of prolapse, depending on which pelvic organ has been affected.<\/p>\n
The most common types include:<\/p>\n
\u2022 \u2028Dropped bladder (called cystocele)<\/strong>. This happens when the bladder drops into or out of the vagina.\n\u2022 \u2028Rectocele<\/strong>. This happens when \u2028the rectum bulges into or out \u2028of the vagina.\n\u2022 \u2028Dropped uterus (uterine prolapse)<\/strong>. This happens when the uterus bulges into or out of the vagina. Uterine prolapse is sometimes associated with small bowel prolapse (called enterocele), \u2028where part of the small intestine, or small bowel, bulges into \u2028the vagina.<\/p>\n
If you experience any of the below symptoms you may be suffering from a prolapse:<\/p>\n
\u2022 \u2028Seeing or feeling a bulge or \u2018something coming out\u2019 of \u2028the vagina.\n\u2022 \u2028A feeling of pressure, discomfort, aching or fullness in the pelvis.\n\u2022 \u2028Pelvic pressure that gets worse with standing or coughing or \u2028as the day goes on.\n\u2022 \u2028Leaking urine (incontinence) \u2028or problems having a bowel movement.\n\u2022 Problems inserting tampons.\n\u2022 \u2028Discomfort during physical activity or sex.<\/p>\n
If the symptoms are severe, treatments can include hormones, vaginal pessaries or even surgery. However, the first place to start is by making lifestyle changes and incorporating regular pelvic floor exercises.<\/p>\n
The following exercises are designed to improve your muscle tone but also improve your brain connection as you focus on the internal holds and movements. Doing these exercises regularly \u2028may prevent any need for \u2028corrective surgery.<\/p>\n

\n
Should I keep training when pregnant?<\/a><\/strong><\/li>\n
How to build fitness back postpartum<\/a><\/strong><\/li>\n<\/ul>\n
<\/p><\/div> <\/section>
Which exercises can help treat or prevent a pelvic floor disorder?<\/strong><\/h2>\n
Kegel exercises\u2028 (aka pelvic squeezes)<\/strong><\/h3>\n
1) Identify the muscles: Begin by finding the right muscles to engage. Imagine trying to stop the flow of urine or prevent passing wind. The muscles you engage in these actions are your pelvic floor muscles.\n2) Correct technique: Once you have identified the muscles, contract them by squeezing and lifting. Hold the contraction for a few seconds, then release and relax. Aim for three sets of 10 repetitions, gradually increasing the duration of the holds as you gain strength. Try to include both short sharp squeezes as well as long holds.\n3) Stay consistent: Make these exercises a part of your daily routine. Consistency is key.<\/p>\n
Pelvic tilts<\/strong><\/h3>\n
1) Lie on your back with your knees bent and feet flat on the floor.\n2) Inhale deeply, then exhale \u2028while gently flattening your lower back against the floor. Engage \u2028your abdominal muscles during \u2028this movement.\n3) Hold for a few seconds, then release and relax.\n4) Repeat for 10 to 15 reps, gradually increasing the duration of the holds as you progress.<\/p>\n
Bridge pose<\/strong><\/h3>\n
$\"Bridge$ \n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>\n
1) Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.\n2) Inhale deeply, then exhale as \u2028you lift your hips off the floor, engaging your glutes and pelvic floor muscles.\n3) Hold the bridge position for a few seconds, ensuring that your body forms a straight line from your shoulders to your knees.\n4) Slowly lower your hips back \u2028down to the starting position.\n5) Repeat for 10 to 15 reps.<\/p>\n
Squats<\/strong><\/h3>\n
$\"Squat$ \n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>\n
1) Stand with your feet \u2028shoulder-width apart and \u2028toes slightly turned out.\n2) Inhale deeply, then exhale as you bend your knees and lower your hips, as if sitting back into a chair.\n3) Coming back to stand, try to engage the pelvic floor muscles as\nif squeezing and lifting a marble internally on the return to upright position, perhaps finishing with a slight pelvic tilt and release.<\/p>\n

Takeaway Tips<\/strong><\/p>\n
\n
Do kegels\/pelvic squeezes on a daily basis.<\/li>\n
Maintain a healthy balanced diet.<\/li>\n
Manage weight gain.<\/li>\n
Do not smoke as this affects tissues and may bring on a chronic cough increasing the risk of further strain.<\/li>\n
Avoid heavy lifting and activities that put excessive strain on the pelvic floor.<\/li>\n
Gradually increase the intensity of your regular exercises as you gain strength and confidence.<\/li>\n
Aim to incorporate at least a 30% activation of the pelvic floor where possible into your exercise (i.e. squats, lunges, low impact cardio, leg raises, medium to light weight work).<\/li>\n
Continue to incorporate pelvic floor exercises into your routine even after recovery to help prevent future issues and to maintain overall pelvic health \u2013 your pelvic floor will thank you!<\/li>\n<\/ul>\n
<\/p><\/div> <\/section>
Top image credit:<\/strong> Getty Images<\/p> <\/body><\/html>\n
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