By Mace Laith
When we think about core strength, most of us picture six-pack abs and toned obliques. But there’s a crucial part of the core that often gets overlooked – the pelvic floor muscles. Pelvic floor muscles span the bottom of the pelvis. Think of it like a hammock or sling that supports the pelvic organs, including the bladder, bowel, and uterus in women. They support good posture and control bladder, bowel, and sexual functions.
Why are strong pelvic floor muscles important?
Having strong, healthy pelvic floor muscles is crucial for several reasons:
- Bladder and bowel control – Strong pelvic floor muscles help prevent leaks and improve control over urination and bowel movements.
- Posture and stability – These muscles work with other core muscles to support your spine and maintain good posture.
- Pregnancy and childbirth – In women, these muscles support the growing baby during pregnancy and help with childbirth.
- Organ support – Strong pelvic floor muscles help keep pelvic organs in their proper place, reducing the risk of prolapse.
Signs of weak pelvic floor muscles
Weak pelvic floor muscles can cause various issues, including:
- Urinary incontinence (leaking urine when you cough, sneeze, or exercise)
- Difficulty controlling bowel movements
- Pelvic organ prolapse (a feeling of heaviness or dragging in the pelvic area)
Lower back pain – Reduced sexual sensation or consultation with expert Pelvic Floor Therapy in Brooklyn can be an effective way to address these issues and improve your overall pelvic health.
How to strengthen your pelvic floor muscles?
The good news is that, like any other muscle group, you can strengthen your pelvic floor muscles with regular exercise.
Kegel exercises –
- Imagine you’re trying to stop the flow of urine or hold in gas.
- Take a few seconds to squeeze and lift these muscles.
- Repeat this several times a day.
Squats –
Surprisingly, squats can be great for your pelvic floor. As you lower down, your pelvic floor naturally engages. Just make sure to keep your back straight and don’t go too low if you have knee issues.
Bridge pose:
- Put your feet on the floor and lie on your back with your knees bent.
- Lift your hips, squeezing your glutes and engaging your pelvic floor.
- Hold for a few seconds, then lower again.
Diaphragmatic breathing – Deep belly breathing can help relax and strengthen your pelvic floor muscles. Your chest should be on the left side, and your belly should be on the right side. Take deep breaths through your nose, feeling your belly rise. Exhale slowly through your mouth.
Role of diet and lifestyle
In addition to exercises, certain lifestyle factors can impact your pelvic floor health:
- Stay hydrated – Drinking enough water helps prevent constipation, which can strain your pelvic floor muscles.
- Maintain a healthy weight – Extra weight puts more pressure on your pelvic floor.
- Avoid heavy lifting – If you need to lift something heavy, engage your pelvic floor muscles and breathe out as you lift.
- Quit smoking – Chronic coughing from smoking can weaken your pelvic floor muscles over time.
The health of your pelvic floor impacts overall health. Keeping these muscles in good condition and understanding how they work will allow you to avoid many of the most common problems in your life as well as live a healthier one. Exercises at home or professional therapy can improve your comfort and health by focusing on this often-overlooked part of your body.
