The pelvic floor is a set of muscles, ligaments, and connective tissue found in the pelvis, which is the bony structure that supports the reproductive organs and the urinary system. The pelvic floor muscles are hammock-like and extend from the pubic bone to the coccyx.
WHAT IS THE FUNCTION OF THE PELVIC FLOOR?
The pelvic floor plays a fundamental role in the health and well-being of the human body. Some of the most essential functions are:
Support: pelvic floor muscles hold the pelvic organs (bladder, uterus, and rectum) in place and help prevent prolapse or drooping of these organs.
Bladder control: the pelvic floor is important for bladder control and the prevention of urinary incontinence. Pelvic floor muscles contract to close the urethra and prevent involuntary urine leakage.
Rectal control: the pelvic floor is also important for rectal control and prevention of fecal incontinence.
Sexual function: pelvic floor muscles are essential for sexual function in both men and women. In men, the muscles help maintain an erection, while in women, they help with lubrication and sensation during intercourse.
WHY IS IT IMPORTANT TO STRENGTHEN THE PELVIC FLOOR?
1. Because it prevents urinary incontinence
The pelvic floor muscles are responsible for closing the urethra and preventing the involuntary loss of urine. Strengthening these muscles can prevent urinary incontinence, a condition that affects many people, especially women after pregnancy and childbirth.
2. Because it prevents pelvic organ prolapse
Weakening of the pelvic floor can cause the pelvic organs, such as the bladder, uterus, and rectum, to shift from their normal position and drop downward. This problem is known as pelvic organ prolapse and can be painful and uncomfortable. Strengthening the pelvic floor can prevent this problem.
3. Because it improves sexual function
Pelvic floor muscles are essential for sexual function in both men and women. Strengthening these muscles can improve the quality of sexual intercourse, increase sensation and improve controllability.
4. Because it relieves pelvic pain
Weakening of the pelvic floor can cause chronic pelvic pain. Strengthening these muscles can help relieve pain and improve quality of life.
EXERCISING THE PELVIC FLOOR IS NOT ONLY A WOMAN’S JOB
Pelvic floor muscles are important for the health and well-being of both men and women. Although pelvic floor problems are mistakenly thought to occur only in women, men also experience pelvic floor-related problems such as urinary incontinence and erectile dysfunction.
Anyone can have pelvic floor problems, but there are certain factors that can increase the risk:
- Pregnancy and childbirth: pregnancy and childbirth can weaken the pelvic floor muscles and lead to problems such as urinary incontinence or pelvic organ prolapse.
- Age: as we age, the pelvic floor muscles may weaken, increasing the risk of problems such as urinary incontinence.
- Obesity: excess weight can put pressure on the pelvic floor and weaken the muscles.
- Chronic constipation: constant straining during bowel movements can weaken the pelvic floor muscles.
- Pelvic surgery: pelvic surgeries, such as prostate surgery in men and hysterectomy in women, can weaken the pelvic floor muscles.
- High-impact exercise: certain sports or high-impact activities can put pressure on the pelvic floor and weaken the muscles.
EXERCISES TO EXERCISE THE PELVIC FLOOR
There are several exercises that can be performed to exercise the pelvic floor. Some of the most common are:
Kegel exercises
These exercises involve the contraction and relaxation of the pelvic floor muscles. To perform them, contract your pelvic floor muscles as if you were trying to stop the flow of urine. Hold the contraction for a few seconds and then relax the muscles. Repeat this exercise several times a day.
Pelvic lift
Lie on your back with your knees bent and feet flat on the floor. Lift your pelvis and contract your pelvic floor muscles while holding the position for a few seconds. Then lower your pelvis and relax the muscles. Repeat this exercise several times.
Bridge with ball
Lie on your back with your knees bent and feet resting on an exercise ball. Lift your hips off the floor and hold the position while tightening your pelvic floor muscles.
Yoga stretching
Certain yoga stretches can help strengthen the pelvic floor muscles, such as the bridge or child’s pose.
Weight exercises
The use of special weights designed for the pelvic floor can help strengthen these muscles. The weights are inserted into the vagina or rectum and the muscles are contracted to hold them in place.
Hypopressive gymnastics
It focuses on breathing and posture to reduce intra-abdominal pressure and strengthen the pelvic floor. Hypopressive exercises are an excellent option to improve pelvic floor function.