Importance of Pelvic Floor Exercises In Females
Pelvic floor muscles are often overlooked but they play a crucial role in women’s overall wellbeing.
It doesn’t matter whether you are in your 20s or a post-menopausal female, It is very important to maintain a strong pelvic muscles to improve the quality of life and support your body’s changes.
What is the Pelvic Floor?
Pelvic floor is a group of muscles located at the base of the pelvis. The muscles provide support to our vital organs such as the bladder, bowel and uterus. It helps in controlling bowel movements, urination and in plays a crucial role in childbirth.
Weak pelvic floor muscles can cause various issues such as: -
▪ Urinary incontinence- unable to control urine, frequent urination, leakage during coughing, sneezing or while performing other strenuous activities.
▪ Pelvic organ prolapse- organ drops into vaginal canal.
▪ Public embarrassment
Why is it important to do Pelvic Floor Exercises in Females?
1. Support during pregnancy or Postpartum recovery- A pregnant female often experiences incontinence during pregnancy. The pregnancy hormones like progesterone, estrogen, relaxin cause pelvic floor muscles to loosen and weaken, making it hard to control the bladder also when the baby grows it puts a strain on the bladder and pelvic floor muscles. Regular exercises of pelvic floor muscles can help to reduce these symptoms. It will also support the growing baby and reduces the risk of prolapse.
2. Prevention of Incontinence- Urinary incontinence is faced by so many women, especially with increased age. Strengthening these muscles can help in improving the muscle tone of the pelvic floor muscles.
3. Strengthens core and provide stability- Pelvic floor muscles are also considered as core muscles as they work with abdominals and back muscles which provide stability and helps in improving strength and balance.
4. Post Menopausal support- Pelvic floor muscles weaken with age as the estrogen level decreases post menopause, causing prolapse and incontinence. Hence it is important to strengthen these muscles to improve the muscle tone.
How to perform Pelvic Floor Exercises-
1. Kegel Exercises- To perform this exercise, you need to identify the pelvic floor muscles. For that, imagine that you have to urinate and then stop trying to hold it. Once, you identify these muscles, tighten them as if trying to hold urine, keep it contracted for 5-10 secs and then relax. You can repeat it several times, throughout the day. It is important to keep your thigh, abdominals and buttocks relaxed.
2. Biofeedback or electric stimulation- If you are unable to find the right muscles, biofeedback or electrical stimulation can be used to identify the muscles.
3. Squats- It activates the muscle surrounding the pelvic floor. To perform this exercise, stand on a ground with feet shoulder width apart, lower your body as if sitting on a chair, knees should be behind your toes. Hold this position for 5-10secs, engaging your pelvic floor.
4. Bridging- This exercise strengthens the gluts and the pelvic floor muscles. To perform this exercise, lie on your back with knees bent and feet flat on the ground. Lift your hip up while engaging your gluts (hip muscles), core and pelvic muscles. Hold for few seconds and then lower your hip.
Conclusion
Pelvic floor exercises are simple yet very powerful in enhancing the women health at all stages of life. For long term benefits, it is important to incorporate these exercises in your day-to-day routine.
It not only improves the strength but also enhances confidence and comfort. Hence, a little effort on your part will go a long way.
