Logan Steele
The pelvic floor is a group of muscles that support the bladder, colon, rectum, and sexual organs. Pelvic floor muscles help the bladder and rectum relax and contract on demand. When these muscles are too loose or too tight, issues such as bladder and bowel control problems can occur. To improve pelvic muscle health, Kegel exercises are recommended, along with yoga, maintaining a healthy weight, and avoiding constipation.
How to improve pelvic muscles
| Characteristics | Values |
|---|---|
| Pelvic floor muscles support | bladder, colon, rectum, uterus, and sexual organs |
| Weak pelvic floor muscles can lead to | urinary leakage, accidental bowel leakage, and pelvic organ prolapse |
| Pelvic floor exercises | Kegels, yoga, wall squats, jumping jacks, bridge |
| Other tips | maintain a healthy weight, avoid caffeine, avoid constipation, avoid lifting heavy objects, meditation and guided relaxation |
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Kegel exercises
Pelvic floor muscles support your bladder, colon, rectum, and sexual organs. Weak pelvic floor muscles can lead to issues such as bladder and bowel control problems, including leakage. Pelvic floor muscles can weaken due to age, pregnancy, obesity, previous surgeries, and other reasons.
- Ensure your bladder is empty before you begin.
- To identify your pelvic floor muscles, stop urinating mid-stream. The muscles you use to do this are your pelvic floor muscles.
- Contract and relax these muscles to control the opening and closing of the bladder.
- Squeeze the muscles for a count of three seconds, then relax for the same amount of time.
- Repeat this tightening and releasing for up to 10 repetitions.
- Gradually increase the time you hold and release the muscles each week until you reach 10 seconds.
It can take several weeks to notice improvement, and it is important to be consistent with your Kegel exercises. They can be done at any time and place, and you can incorporate them into your daily routine. For example, you can do them while preparing meals or before bed.
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Yoga
There are many gentle and low-intensity yoga poses that can help strengthen your pelvic floor and reduce pain and discomfort in the pelvic region. Some focus on building strength, while others reduce tension in your muscles. The overall goal is to manage any pelvic floor pain while improving pelvic functions.
- Locust — this pose generated the most muscle activity in a study and would be best for strength gains.
- Side angle — this pose required greater activity than side and front planks and would be best for improving endurance and/or neuromuscular control of the pelvic floor muscles.
- Modified side plank
- Hands-clasped front plank
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Losing weight
In women who are overweight or obese, even a small amount of weight loss can significantly improve urinary problems related to pelvic floor dysfunction. For example, one study found that a 7% weight loss in overweight and obese women led to a 40% improvement in urinary issues. This highlights the importance of weight management in improving pelvic health and reducing related complications.
Additionally, excessive water drinking can lead to urinary issues such as frequent urination and incontinence. While staying hydrated is important, it is recommended to let thirst guide water intake unless advised otherwise by a doctor for specific health reasons. This can help maintain a healthy bladder and pelvic floor function.
It is worth noting that other factors, such as pregnancy, childbirth, and constipation, can also contribute to pelvic floor disorders. Therefore, a comprehensive approach to improving pelvic health may include weight management alongside specific pelvic floor exercises and lifestyle modifications. Consulting a healthcare professional is advisable to determine the most appropriate course of action for improving pelvic floor health.
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Avoid constipation
To improve pelvic health, it is important to maintain a strong pelvic floor and avoid constipation. Constipation can be caused by pelvic floor muscles that are either too loose or too tight. Weak or damaged pelvic floor muscles can lead to urinary and accidental bowel leakage, and constipation can further strain these muscles.
To avoid constipation, it is important to consume ample fluids and fibre, and exercise regularly. Aim to drink more than eight glasses of water per day. Dietary changes can also help improve stool consistency, making it easier to pass. Consuming fibre-rich foods will help with this. It is also important to avoid straining or pushing during bowel movements, as this can worsen symptoms.
Kegel exercises are a great way to strengthen the pelvic floor and can help with constipation. These exercises involve tightening and holding the pelvic floor muscles for a few seconds, then releasing and relaxing. It is important to isolate the correct muscles when performing Kegels, so take your time to learn the correct form.
In addition to Kegels, yoga can also help improve pelvic floor health and reduce constipation. Meditation and guided relaxation techniques can also help loosen tight pelvic muscles, reducing the risk of constipation. Physical therapy is another option, as specialists can provide targeted exercises and biofeedback to help relax and coordinate the pelvic floor muscles.
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Pelvic floor therapy
When beginning pelvic floor therapy, a physical therapist will first learn about your symptoms and check your core muscles to understand their strength and endurance. They will then work with you to create an individualised plan to address your pelvic health needs. Sessions could include exercises, stretches, manual therapy, biofeedback therapy, or electrical stimulation to strengthen or relax the pelvic floor muscles.
Other techniques that may be used in pelvic floor therapy include myofascial release, which involves the manual stimulation of trigger points in the pelvic floor muscles that radiate pain to other areas. Myofascial acoustic compression therapy uses focused sound waves to reach deep into the fascia and muscles, similar to a deep-tissue massage. Core strengthening and Pilates are also exercises that can help restore pelvic floor tone and stabilise the lumbar region.
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Frequently asked questions
Pelvic floor exercises, also known as Kegels, are an essential part of improving pelvic muscles. To do a Kegel, squeeze the muscles around your anus as if you are trying to stop passing gas. Make sure your buttocks remain relaxed and that you are breathing normally.
Other ways to improve pelvic muscles include maintaining a healthy weight, practising yoga, and avoiding holding your urine.
Weak pelvic floor muscles can lead to urinary leakage, accidental bowel leakage, and pelvic organ prolapse. If you are experiencing any of these issues, consult a doctor or physiotherapist for an assessment.
When starting out, it is recommended to do 4-5 contractions per daily set. Each contraction should be held for 3 seconds, followed by 3 seconds of relaxation. Over time, you can increase the number of contractions and the duration of each hold. Aim to do 3 sets per day.
