It makes no difference what stage of your life you are in, it’s important to have strong pelvic floor muscles. By regularly exercising your pelvic floor muscles you can help to ward off many ailments and strengthen these extremely important muscles. A woman can help to rid herself of urinary incontinence and avoid certain pelvic diseases by ensuring she trains these muscles. It can also help during pregnancy and can stop any menstrual-related problems in their tracks.
Pelvic Floor Muscles
The PC or pubococcygeal muscles hold all the associated organs within the pelvis. There are various muscles which help to protect this entire area and ensure that it stays healthy and in working order. The muscles stretch from the pelvic bone to the tailbone at the rear of the body. By exercising these muscles on a regular basis you can increase blood circulation in this area, as well as toning the region as a whole. Unfortunately, if you allow the pelvic area to become weak this can lead to numerous problems.
- It is estimated that over 200 million women globally suffer with some form of urinary incontinence.
- The stress of urinary incontinence affects over a third of new mothers.
- Nearly two-fifths of all menstrual pads that are sold around the world are to deal with these incontinence problems.
Pregnancy : is important to exercise these muscles during pregnancy
You will typically be told by your midwife that it is important to exercise these muscles during pregnancy, although this should be performed in moderation. The entire pelvic area will be under far more pressure than normal, but by ensuring the muscles are strong you should find pregnancy easier to cope with, and it can help during labor and actual delivery. The increased blood flow in this area can help the recovery period after childbirth, especially after an episiotomy or if stitches are required.
Problems with Sex
It is far harder for a woman to produce enough lubrication during sexual arousal if her pelvic floor muscles are weak. This can make sexual intercourse extremely painful and may even make orgasm far more difficult to experience. A weak pelvic floor may also lead to a painful tightening around the vaginal area, as well as muscle contractions that are difficult to control.
Menopause Will Automatically Start to Produce Far Less Estrogen
As soon as a woman enters the menopausal stage of her life she will automatically start to produce far less estrogen. This will immediately decrease the overall lubrication of the vagina, which in turn can once again lead to painful sexual intercourse. This may also increase the likelihood of infections to both the bladder and the vagina.
Strengthen Pelvic Floor Muscles
There are various ways in which a woman can help to strengthen her pelvic floor muscles and there are even a number of exercise-related types of equipment available to buy. However, one of the greatest exercises to this day is still the pelvic squeeze. This simply involves you tightening the muscles, as you would if you were trying to stop yourself from urinating. The exercise can be performed throughout the day, no matter where you are, and will require you to squeeze the muscles and hold the “squeeze” for a number of seconds. As your muscles become stronger you can increase the time of each squeeze.