Women's Pelvic Floor?

What is it? And, do you know how to train your pelvic floor?

Although today the Pelvic Floor for many women, is still a great unknown, this muscle plays a very important role in the quality of women's lives, because a weakened Pelvic Floor can cause Urinary Incontinence, back pain, prolapse and sexual dysfunction affecting the physical, psychological, social and even emotional well-being of the person.

What is the Pelvic Floor?

It is a group of muscles and ligaments found in the lower part of the pelvis.

Functions:

Supports the digestive, urinary and reproductive systems
Controls urinary and anal continence (retains or evacuates urine and fecal ball, as deemed appropriate)

Symptoms of a Weak Pelvic Floor:

Mild or heavy urinary incontinence
Prolapses: falling intra-abdominal organs
Back pain
Loss of urine when laughing, coughing or exercising
Sexual Dysfunctions
Painful urination
Feeling of heaviness, swelling, pulling or pain in the vagina

Causes of the weakened or injured pelvic floor:

Pregnancy, childbirth, postpartum, and menopause
Chronic constipation
Chronic cough from smoking
High-impact sports
Obesity

The Pelvic Floor During Pregnancy and Childbirth

The care of the pelvic floor throughout the different stages of a woman's life must be taken care of; however, during pregnancy and delivery, the care of this area must be more delicate. During gestation, there is a progressive growth of the baby inside the abdomen.

Later, at the delivery time, the pelvic floor suffers great distension with the birth of the baby. Therefore, if you are thinking of getting pregnant soon or are already pregnant, we recommend starting a proper routine to strengthen this area.

The advantages of strengthening the pelvic floor during pregnancy are many, some of them:

During pregnancy, the baby grows, and with it, its weight. Consequently, the pressure on the bladder is higher, generating incontinence problems. By strengthening the area beforehand, this problem can be reduced
Another reason why it is recommended that pregnant women strengthen the pelvic floor is that it helps to facilitate the moment of delivery
It helps to avoid what is known as Prolapse (coming out of your bladder or even your uterus) after delivery

Prevention:

Lifestyle (healthy weight, reduce coffee and tea consumption, regulate bowel movements)
During pregnancy and postpartum, avoid activities that put a lot of pressure on the pelvic floor
Kegel exercises
Intravaginal Devices
Electrostimulation techniques

Do you know how to train your pelvic floor?
Pelvic floor muscle training exercises are recommended for:

Women with Urinary Incontinence
Men with stress urinary incontinence after prostate surgery
People suffering from Fecal Incontinence

Performing Kegel Exercises

Empty your bladder before you start, then lay down or sit
Tighten the pelvic floor muscles and hold them for a count of 10
Relax the muscle completely for a count of 10
Perform 10 repetitions, 3 to 5 times a day (morning, afternoon and evening)

You can perform these exercises anytime, anywhere. After 4 to 6 weeks, most people see an improvement, but it can take up to 3 months to see a significant change.

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