Pelvic Floor - What is it? And how do you strengthen it?

June 25, 2024

Pelvic Floor

Your pelvic muscles are a group of muscles in the base of your pelvis which support the organs of the pelvis including the bladder, uterus, vagina and bowel. It is vital for pelvic health to keep these muscles strong just like any other muscle in the body to ensure good functioning of the bladder and bowel. When you need to use the bathroom, you engage your pelvic floor muscles to avoid any leaks. Subsequently, you relax these muscles completely to urinate once you reach the toilet. Developing these muscles through pelvic floor exercises enhances both core strength and stability, while also potentially enhancing sexual function.

Life events such as childbirth or aging can affect your pelvic floor muscles. It’s important to start exercising these muscles regardless of your age. Pelvic floor problems are not unavoidable with age. Strengthening your pelvic floor can potentially prevent future issues.

There are several methods to strengthen your pelvic floor muscles. See Below:

When doing pelvic floor exercises, start in a comfortable position such as sitting or lying down. As you progress, try different positions like standing, walking, or bending.

To exercise your pelvic floor, you should:

( Exercises taken directly from NHS inform; Women’s pelvic floor muscles | NHS inform)

1. Close the back passage (as if you are trying to stop yourself from passing wind but try not to clench your buttocks).
2. Try to squeeze your vaginal muscles up and in – try not to pull your stomach in when you’re doing this.
3. Do a combination of both long and short squeezes.

Long squeezes

1. Squeeze and hold the muscles tight – you should try to hold for around 10 seconds, but you might have to work up to this. Try to find the length of time that is right for you to start with, which might only be a few seconds.
2. Relax fully and breathe normally for about 5 seconds.
3. Try to do 10 repetitions with a full relaxation in between each. Relaxation is just as important as the actual exercise for building a strong pelvic floor.

Short squeezes

1. Squeeze your pelvic muscles tight and hold for 1 second.
2. Relax fully (like with the long squeezes), breathing normally as you rest.
3. Aim for up to 10 ‘lift and let go’ contractions.

How often you should exercise pelvic floor muscles

• Aim to do 10 repetitions of each exercise (10 long squeezes and 10 short squeezes) three times a day. It’s okay if you can’t do this immediately; you can work your way up to it.
• Don’t get discouraged if you don’t see immediate results. It might take a few weeks before you notice an improvement. Remember, pelvic floor exercises are a lifelong practice.
• Online apps are accessible to assist you in incorporating pelvic floor exercises into your daily regimen.

What about pelvic floor trainers and toners?

More recently pelvic floor trainers and toners have become increasingly popular, but the feel question is – Do they really work?

A systematic review “Commercially available home pelvic training devices for the treatment of pelvic floor disorders” discussed the use of pelvic floor training devices. They found there is limited large-scale research on home pelvic training devices. Their general conclusions found limited data exists for comparing home devices to physical therapy, leading to uncertainty about their effectiveness. Urogynecologists are concerned about the efficacy of home devices. There is no conclusive evidence to recommend a specific home device due to the variety available. The optimal duration for using pelvic floor training devices is unclear. Prices for these devices vary widely without one technology showing to be the best. However, they did find:

• Improvement in pelvic floor muscle strength can be observed after using a pelvic floor home training device for a minimum of four weeks.
• Reduction in bladder leaks reported by women using home training devices, with positive outcomes noted in various studies.
• Ongoing research needed to determine the most effective trainers and device types for specific diagnoses, with initial data suggesting benefits for sexual dysfunction.
• Encouraging results indicate that pelvic floor trainer devices can enhance strength and reduce leaking, providing a viable option for those hesitant to seek professional assistance.
• Prioritise engagement and personal preference when selecting a device, focusing on what motivates consistent use rather than the price tag.
• Always consult with healthcare professionals before embarking on any self-treatment journey for bladder issues.

Reference

Pennycuff, J.F., Borazjani, A., Wang, H. and Iglesia, C., 2022. Commercially Available Home Pelvic Training Devices for the Treatment of Pelvic Floor Disorders: A Systematic Review and Meta-analysis. Obstetrics & Gynecology, 140(2), pp.275-292.