Here is some information on how you can improve your pelvic floor in an effort to improve your overall health.
What is the pelvic floor?
- A group of muscles that stretch like a sling from the pubic bone to the tailbone
- They wrap around your front and back passage and support the abdominal organs (bladder, bowel and uterus)
Why is the pelvic floor important?
- Helps keep control of your bladder and bowel
- Helps to prevent prolapse disorders
- Can assist in reducing low back pain by assisting in stability and support of the spine
- Assist in increased sexual function
- Support for the baby/uterus throughout pregnancy + assist in the birthing process
How do I know if I have a weak pelvic floor?
- Leaking with lifting, sneezing, laughing, coughing
- Unable to control flatulence/wind
- Recurrent low back issues
How do I activate my pelvic floor muscles?
- Imagine you are sitting on the toilet passing urine – now squeeze around your front and back passage to try and stop the flow
- Squeeze the muscles around your back passage to try and stop yourself from passing wind
– Try and hold each contraction for as long as you can, for 5 repetitions
– Each week see if you can increase your holding time and the number of repetitions.
– Make sure you feel a distinct ‘squeeze and lift’ with each contraction, and a full ‘let go’ when you relax
– ** The best time to do these exercises is at night time in bed to ensure you do not fatigue your pelvic floor**
hat if I can’t feel it working/ not sure how to activate?
- Contact your women’s health physio – an individually tailored program will be most effective and will help ensure you are doing your exercises correctly.
The P360 Women’s Health Physiotherapist can help you with…
- Pelvic Floor prolapse and concerns
- Pre and post pelvic surgery (such as gynecological, colorectal and urological)
- Pregnancy-related musculoskeletal pain
- Abdominal Separation
- Postnatal assessments of pelvic floor/core/strength and stability
- Bowel Disorders
- Clinical Pilates programs
- Any other Women’s Health issues