Pelvic floor strengthening techniques

The pelvic floor is a group of muscles that support the bladder, bowel, and uterus. These muscles can become weak or stretched out due to childbirth, aging, or other medical conditions. When the pelvic floor muscles are weak, they can't do their job of supporting the organs and may cause problems such as urinary incontinence, fecal incontinence, and pelvic organ prolapse.

Pelvic Floor Exercises

Pelvic floor exercises, also known as Kegels, are a way to strengthen the pelvic floor muscles. Kegels can be done anywhere, at any time, and don't require any special equipment. To do a Kegel, squeeze the muscles around your urethra (the tube that carries urine out of your body) and your vagina as if you were trying to stop the flow of urine. Hold the contraction for a few seconds, and then relax.

Why are pelvic floor muscles important?

Strong pelvic floor muscles are important for a number of reasons, including:

To prevent urinary incontinence (leaking urine)
To prevent fecal incontinence (leaking stool)
To improve sexual function
To help with childbirth

What are the signs and symptoms of weak pelvic floor muscles?

The signs and symptoms of weak pelvic floor muscles can vary from person to person, but may include:

Urinary incontinence
Fecal incontinence
Difficulty controlling urination or bowel movements
Pain during sex
Frequent urination
Urge incontinence (having to urinate urgently)
Stress incontinence (leaking urine when laughing, coughing, or sneezing)

How are pelvic floor muscles strengthened?

Pelvic floor muscles can be strengthened with a series of exercises called Kegel exercises. Kegel exercises are simple to do and can be done anywhere.

To do a Kegel exercise:

Identify your pelvic floor muscles. The easiest way to do this is to try to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.

Squeeze your pelvic floor muscles together. Hold the squeeze for a few seconds, then relax.

Repeat this exercise 10-15 times, several times a day.

It is important to do Kegel exercises correctly. If you are not sure how to do them, talk to your doctor or a pelvic floor physical therapist.

Other ways to strengthen pelvic floor muscles

In addition to Kegel exercises, there are other ways to strengthen pelvic floor muscles. These include:

Pelvic floor weights: These are small, weighted devices that are inserted into the vagina. They help to strengthen the pelvic floor muscles by providing resistance.
Biofeedback: This is a type of therapy that uses electronic devices to help you learn how to control your pelvic floor muscles.
Pelvic floor physical therapy: This is a type of therapy that uses a combination of exercises, biofeedback, and education to help strengthen the pelvic floor muscles.

When to see a doctor

If you are experiencing any of the signs or symptoms of weak pelvic floor muscles, talk to your doctor. They can help you determine if you need to strengthen your pelvic floor muscles and recommend the best treatment option for you.

Conclusion

Strong pelvic floor muscles are important for a number of reasons. If you are experiencing any of the signs or symptoms of weak pelvic floor muscles, talk to your doctor. They can help you determine if you need to strengthen your pelvic floor muscles and recommend the best treatment option for you.