The pelvic floor muscles support the organs located in the lower part of the pelvis, such as the bladder, intestine and, in women, the uterus. Sometimes the pelvic floor muscles can be too tight, which can lead to leaking urine, difficulty emptying the bladder, and pain during sexual intercourse.
Maintaining this area is essential to maintain a good general health and prevent various health problems. Here are some methods to maintain your pelvic floor and the many benefits that come from it:
Types of exercises for the pelvic floor
Kegel exercises
Kegel exercises are designed to strengthen the pelvic floor muscles. It consists of contracting and relaxing these muscles repetitively.
How to do it?
- identify the pelvic floor muscles trying to stop the flow of urine when you go to the bathroom.
- Contract these muscles for 3 to 5 seconds.
- just relax for 3 to 5 seconds.
- repeat Exercise 10 to 15 times per session, three times a day.
Stretches
Stretching can also be a good way to relax the pelvic floor muscles and allow for deeper relaxation. Here are some common stretches that, in addition to strengthening the pelvic floor, improve flexibility and overall body strength:
How to do it?
- Happy baby pose: Lie on your back, bring your legs towards your head and spread your knees wide. Hold the back of your knees or your ankles. Hold this position or gently rock from side to side.
- Child’s posture: On all fours, spread your knees wide and keep your toes in contact. Gently lower yourself to the floor to place your upper body between your legs. Extend your arms in front of you.
- Adductor Stretch (Reclining Butterfly Pose):Lie on your back, with the soles of your feet together, and let your knees relax out to the sides. You can place cushions under your knees to support them if necessary.
- Piriformis Stretch (Needle Head Pose): Lie on your back, bend your knees, place your left ankle on your right knee. Pull your right thigh toward your chest. You should feel a stretch in your left glute. Repeat this exercise on the other side.
Breathing Techniques
Diaphragmatic breathing, or deep breathing, can help relax and activate the pelvic floor muscles.
How to do it?
- Sit down or lie down in a comfortable position.
- inhale Deeply through your nose, letting your belly swell.
- Exhale slowly through the mouth, slightly contracting the pelvic floor muscles.
- repeat for 5 to 10 minutes a day.
Benefits: Regular diaphragmatic breathing can reduce stress, improve muscle relaxation, and strengthen coordination between breathing and muscle contractions.
Biofeedback
Biofeedback is a technique that uses sensors to control contractions of the pelvic floor muscles and provide visual or auditory feedback.
How to do it?
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- Consult a healthcare professional specialized in pelvic rehabilitation to use this technique.
- The sessions consist of learning to correctly contract the pelvic floor muscles while receiving real-time information about your performance.
- Benefits: Biofeedback can improve awareness and control of the pelvic floor muscles, which is especially helpful for people who have difficulty identifying or contracting these muscles.
The Benefits of Maintaining the Pelvic Floor
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- Incontinence prevention: Strengthening the pelvic floor can prevent or reduce urinary and fecal incontinence.
- Pelvic organ support: A strong pelvic floor helps keep the pelvic organs in place, thereby reducing the risk of prolapse.
- Postpartum recovery: For women, pelvic floor exercises are essential after childbirth to restore muscle strength and function.
- Improved quality of life:Better pelvic function contributes to a higher overall quality of life, reducing urinary problems and increasing self-confidence.
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Conclusion
Maintaining the pelvic floor is essential for good overall health. By integrating specific exercises into your routine, you can strengthen these muscles and enjoy the numerous benefits associated. Don’t forget to consult a health professional before starting any new exercise program, especially if you have existing health problems.
