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We've all heard about them, but do we all do them on a daily basis. Pelvic Floor exercises are not just for pregnant women. Women & men of all ages should be doing them to help improve bladder and bowel control.
The pelvic floor is made up of layers of muscle and other tissues. These layers stretch like a hammock from the pubic bone at the front through to the tail bone at the back. A woman's pelvic floor supports her womb (uterus), bladder and bowel, whilst the man's supports the bowel and the bladder. The urethra and the rectum pass through the pelvic floor muscles. These muscles play a very important role in bladder and bowel control.
Some of the reasons why this muscle may be weakened in women include pregnancy & childbirth, heavy lifting, being overweight, lack of fitness, changes in hormone levels and constipation. In men some prostate gland surgery can weaken them, being overweight, persistent heavy lifting and lack of general fitness. By doing pelvic floor exercises on a daily basis we help to maintain and strengthen this muscle. Women with stress incontinence (those who lose urine when they sneeze, cough or exercise) would definitely benefit from these exercises. So how do we do them?
Firstly sit or lie down with the muscles of your thighs, abdomen and buttocks relaxed. Tighten the muscle around the back passage as if you are trying to control diarrhea, then relax it. Try not to squeeze your buttocks. Practice this a few times until you are sure you are exercising the correct muscle. Another way to ensure you are exercising the pelvic floor is when you are passing urine to try to stop the flow mid-stream, then restart it. Only do this though to learn this exercise, do not practice this on a regular basis. Once you are sure you have the right muscle, then tighten and draw in around the anus, the vagina (in women) and the urethra all at once, lifting them up inside. Hold this contraction for a count of five then release and relax. It is important to rest for approximately ten seconds in between each contraction. Repeat this as many times as you are comfortable with up to a maximum of eight to ten squeezes. Now do five to ten short, but strong and fast contractions.
To really benefit from these exercises, you should complete them four to five times per day. It's important to remember when doing these exercises that you do not hold your breath, do not tighten your tummy, buttocks or thighs and lastly do not push down instead of squeezing and lifting up. These can be done anywhere - no one will know that you are doing them if you are doing them correctly. Do them while you are watching television, sitting at the traffic lights, on the train or bus or when lying in bed.
Other things you can do to help your pelvic floor muscles are avoid constipation and straining of the bowel, maintain a healthy weight and avoid constant heavy lifting.
If you feel you require further assistance speak to your Physiotherapist or Continence Advisor. Remember, good results take time and persistence will pay off so make it a part of your regular daily routine.