What is the Purpose of Pelvic Floor?
The uterus, the bladder, and the bowel are all supported by the muscles and ligaments of the pelvic floor. Simply put; your pelvic floor is a muscle like any other and needs exercised.
The pelvic floor muscles support the uterus, the bladder, and the bowel. They protect against prolapse and incontinence and play a key role in maintaining sexual function. Your pelvic floor is so important as it is your core and this week’s blog will discuss why it is important to exercise your pelvic floor.
Pregnancy, delivery, the treatment of cancer, obesity, and the straining associated with persistent constipation are all potential factors that might impair the pelvic floor.
If the muscles in your pelvic floor are too weak or if they lack the power and speed necessary to operate correctly for you, you may experience issues with your sexual function and your ability to control your urine and bowels.
Here we will discuss all the questions you have regarding your pelvic floor.
How do I know if I have a weak pelvic floor?
Some of the symptoms of having a weak pelvic floor may be recognizable to you, while others may come as a complete surprise. Take a closer look at the symptoms of having a weak pelvic floor and the sensations or experiences you could have if you do have these symptoms.
- Leaking Pee
- Faecal Incontinence
- Pelvic Organ Prolapse (we cover the symptoms of pelvic organ prolapse in much more detail - Have I got a prolapse? Signs and symptoms explained.
- Painful Sex
- Vaginal Flatulence (Queefing) - I know! Who comes up with these names?
- A Frequent Urge To Pee
- Vaginal Dryness
- More Frequent Urinary Tract Infections (UTIs)
Does a weak pelvic floor make you pee a lot?
A weak pelvic floor can indeed exacerbate symptoms of an overactive bladder. An urgent and persistent need to urinate regularly is one of the most prominent signs that a person has an overactive bladder.
Do Pelvic Floor Muscles Weaken with Age?
Changes in hormone levels might cause the pelvic floor muscles to become more rigid or less flexible. Connective tissues become stiffer and give less support. The cumulative effects of our poor behaviours, such as keeping our pee in for an extended period, going to often with those ‘just in case wees’ or straining when we have bowel motions, eventually catch up with us. Each of these factors may also lead to dysfunction of the pelvic floor.
Due to a reduction in oestrogen many women suddenly find themselves with sudden bladder leaks with the onset of menopause.
How long Does it Take to Strengthen the Pelvic Floor?
With any form of exercise the time is totally dependent on the person. Many get results in just a few weeks and for others it can be longer. The KEY though to results is consistency and obviously ensuring that you are doing your Kegels (aka – pelvic floor exercises) correctly.
You can strengthen the muscles supporting your pelvic floor by sitting comfortably and squeezing them 10 to 15 times. You shouldn't try to hold your breath or tense the muscles in your stomach, bottom, or thighs simultaneously. Nor should your eyebrows be raised.
The goal is to be able to hold your pelvic floor muscles up to ten seconds at a time with 5 second rests between each.
After four to six weeks, most people begin to observe some signs of recovery. It may be three months before you see any meaningful change.
How often Should You Do Pelvic Floor Exercise?
It would help if you strived to complete the exercises for the muscles in your pelvic floor at least two to three times every day. When you are in a more comfortable position, such as sitting down or lying down, you could find it simpler to activate the pelvic floor muscles. You should gradually become more challenging for yourself over several weeks and months by ramping up the intensity of your exercise routine. We cover this in our 90 day programe that comes with our Pelvic Floor Exerciser.
How Do You Release Your Pelvic Floor?
We like to use the analogy of a boxer. When they throw a punch they always do it on an outward exhale. So, when you want to work your pelvic floor you exhale and pull up your pelvic floor. Then gently relax and release your pelvic floor on an inward breath.Did you also know that there is a connection between your pelvic floor and your jaw? Yes, we hold stress in our pelvic floors. So, any time you find yourself gritting your teeth or clenching your jaw think of your pelvic floor.
Does Pelvic Floor Affect the Bowel?
Pelvic floor dysfunction occurs when a person cannot retain control of the muscles that would ordinarily aid in having a complete bowel movement. This makes it difficult or impossible for the individual to have a bowel movement. Both men and women can be affected by it. The symptoms of this condition include constipation, difficulty passing faeces, and pain associated with bowel movements.
We always recommend that you use a stool when you do a poo. This ensures that we are in the perfect correct position with our knees higher than our hips. Just use a small fold up stool that you can buy cheaply and keep to the side of the toilet. It is also a good idea to start teaching your children at a young age to use it.
What is Pelvic Floor Trainer, and How does it Work?
The Secret Whispers Kegel Weights are analogous to using dumbbells to strengthen your bicep – Our weights work in the same way to strengthen your pelvic floor. Your pelvic floor is a muscle much like any other in your body, and like any other muscle, it has to be worked out. When you put the weights in, gravity will want to fall down, so this is when you learn where your correct pelvic floor muscles are. The correct pelvic floor muscles will engage to hold them in. RESULT – They teach you where your correct pelvic floor muscles are. This is why they are recommended by so many pelvic floor physios, gynaecologists and midwives.
Did you know that for around 50% of women who were instructed on how to perform a kegel exercise, they would still perform the exercise improperly since they cannot see or feel the muscles involved. Our weights take away the guess work.
Why are Pelvic Floor Exercises so Important?
Pelvic floor workouts assist in strengthening pelvic floor muscles. During pregnancy and labour, these muscles are put to a lot of work. The pelvic floor comprises layers of muscles that run from the pubic bone (in front) to the lower end of the backbone like a supporting hammock. You may leak urine when you cough, sneeze or strain if your pelvic floor muscles are weakened.
This is a widespread occurrence, and you should not be ashamed. Stress incontinence is a condition that can persist after pregnancy. You may strengthen the muscles in your pelvic floor by doing pelvic floor exercises. Pelvic floor muscle exercise will assist the body in coping with the baby's increasing weight. Healthy, fit muscles before the baby is born will heal more quickly after delivery, reducing or eliminating stress incontinence during pregnancy.
Even if you're young and don't have stress incontinence, you should undertake pelvic floor exercises when pregnant.
Here at Secret Whispers we do a lot of work to raise awareness for the importance of pelvic floor exercises. We want to see young women in high schools educated on the importance of their pelvic floor and how to look after it. How to do Kegels and how to life correctly without impact on their pelvic floor.
To learn more how our Pelvic Floor Exercise Weights work, head over here.
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