If you’re currently dealing with pelvic floor issues like bladder or bowel leakage, tummy muscles separation, or a feeling of discomfort in your pelvic area, please know that you’re not alone in this. These symptoms are actually quite common and affect a significant portion of the population.
At least 1 in 3
people experience pelvic floor dysfunction
However, it’s important to understand that just because these problems are widespread doesn’t make them normal or something you have to accept indefinitely. You can get your life back by strengthening your core and pelvic floor.
What exactly is the pelvic floor?
The pelvic floor is a complex area with a span of muscles, tendons, nerves , blood vessels, ligaments and fascia (connective tissue). The muscles sit in the base of the pelvic girdle bones which join at the pubic symphysis in front and the sacroiliac joints in the back. The muscles attach underneath the pubic bone and join into the pelvic sidewalls, sitting bones and the coccyx bone at the base on the spin. Think of them as muscles in a bowl shape, with a trampoline-like action, providing lift and hold for pelvic organs to close the sphincters and prevent loss of fluid, wind and solids. Just like a trampoline lifts on recoil, these muscles can be voluntarily lifted ( known as the Knack), before the additional load of sneezing, running or lifting a weight.
The role of healthy pelvic floor muscles is maintaining continence, preventing internal organ descent, enhancing sexual pleasure, supporting the growing uterus and working with other muscles to support the spine and pelvis. As you can see, these ‘down under’ muscles are multitasking achievers coordinating various tasks every day of our lives.
Let`s start with Kegels
Kegel exercises, popularized by Dr. Arnold Kegel, are often recommended to address various pelvic floor issues. While they can be beneficial, it’s crucial to perform them correctly.
First and foremost, make sure you’re targeting the right muscles. To get a feel for it, practice stopping and starting urine flow in the bathroom a few times, but avoid making a habit out of it to prevent potential urinary tract infections. Focus solely on contracting your pelvic floor muscles, keeping your inner thigh, abdominal, and butt muscles relaxed, and maintaining normal breathing. Experiment with different positions to find what works best for you.
Correct activation: Drawing in from the back (as if you are trying to stop yourself going to the toilet) and lifting upwards and forwards (as if you were gripping a tampon or as if to stop the flow of urine). Try not to hold your breath. Let your muscles relax fully after each contraction.
At first, do it quickly, tightening and releasing/ dropping the muscles immediately (like a ‘stone in the water’’)
Then, do it slowly, holding the squeeze for 10 sec before you release fully.
Try to do 2-3 sets of 10 reps of each and notice how it feels.
3 other exercises to strengthen your core and pelvic floor.
While Kegels may take the spotlight, these additional routines offer equally valuable advantages that extend beyond jus peeing or pooping.
Transversus abdominis contaction
The transverse abdominis, located between the ribs and pelvis, acts like a corset and connects with the pelvic floor. Strengthening this muscle improves diastasis recti, enhances core stability, and prevents hernias and low back pain.
- Lie flat on your back with knees bent and feet resting on the floor.
- Inhale, and on the exhale, engage your pelvic floor (aka do a kegel) and draw your lower abdominals in by imagining gently drawing your hip bones together. This is very subtle but engages your deep core and pelvic floor muscles.
- Hold for 5 seconds and repeat 10 times.
Bridge
Bridges target the pelvic floor by engaging the glutes. This exercise helps alleviate pelvic floor dysfunction symptoms and improves mobility in activities like squatting, bending, and sitting.
- Lie flat on your back with knees bent and feet resting on the floor. Bring your feet closer to your bottom before starting.
- Inhale to prepare.
- Exhale as you drive through your heels to raise your hips off the floor.
- In the top position, squeeze your buttocks and gently draw in your lower abdomen and pelvic floor.
- Inhale back down. Repeat 10 times
Inner thigh ball squeeze
Activating your adductor muscles activates your pelvic floor, which explains why crossing your legs when coughing or sneezing helps prevent leaks. Ball squeezes can be done in any position – lying down, sitting, or standing. If you have pelvic organ prolapse, it’s recommended to lie down and use a pillow under your hips.
- Lie flat on your back with knees bent and feet resting on the floor. Place a yoga block, soccer ball, or soft pillow between your knees.
- Inhale to prepare.
- Exhale as you squeeze the block between your knees and gently draw in your lower abdomen and pelvic floor.
- Inhale to repeat. Aim for 10 repetitions.
A word from a women`s health physio
Whether you’re wanting to avoid pelvic floor problems or overcome them, I’m here for you.
If you struggle with diastasis, bladder leaks or prolapse make sure to see a women`s health physiotherapist.
