Pelvic Floor Strengthening

Benefits, Exercises and Considerations

Recommendations to contract the pelvic muscles easily

The pelvic floor is a network of muscles, ligaments, and connective tissues that supports pelvic organs, such as the bladder, uterus, and rectum. Keeping these muscles strong and flexible is essential for overall health and well-being.

It can be weakened for various reasons, such as improper weight exertion, pregnancy or childbirth, aging, as well as obesity or surgeries performed in the area. Eventually a weakened pelvic floor can trigger health problems and discomfort, back pain and urine leaks being the most notable.

When having sexual relations, you can also notice the firmness or looseness of the pelvic floor. Either way, it is very important for a woman’s health and well-being to maintain a healthy and tight pelvic floor. If you think you may have weakness in your pelvic area, today we will show you some tips to restore its natural strength and in any case some recommendations to maintain it.

Benefits of Pelvic Floor Strengthening:

  • Prevention of incontinence: By strengthening the pelvic floor muscles, it is estimated that urinary and fecal incontinence can be prevented, especially in the case of women who have given birth through natural childbirth or in older people with this type of condition.
  • Supporting sexual health: A strong pelvic floor can improve and increase sensitivity and control during sexual intercourse, which can maximize sexual pleasure and satisfaction for both the woman and her partner.
  • Prolapse Prevention: Proper strengthening of the pelvic floor may help prevent pelvic organ prolapse, a condition in which the organs shift from their normal position due to muscle weakness.
  • Improved sports performance: For stability and support during physical activity, a strong pelvic floor is essential, which would improve and increase sports performance and thus reduce the risk of injury.

Exercises to Strengthen the Pelvic Floor:

Pelvic floor training exercises can help strengthen the muscles under the uterus, bladder, and bowel. Exercising and strengthening the pelvic floor is a matter of dedicating a moment to it during the day and being consistent, something that is worth it due to the large number of devices and accessories on the market, making it a simple, effective and practical task due to its numerous benefits. Here we show you some exercises and recommendations to start strengthening now:

  • Kegel exercises: Kegel exercises are an effective way to strengthen your pelvic floor muscles. They consist of contracting and relaxing your muscles as if you were trying to contain the urge to pee. One of these exercises is like pretending to have to urinate and then hold it in. You can do them anytime, anywhere without any discomfort.
  • Diaphragmatic breathing exercises: Diaphragmatic breathing can help strengthen the pelvic floor muscles by improving the connection between the diaphragm and the abdominal and pelvic muscles. It consists of taking a shallower inhalation and keeping the air in the lungs. Meanwhile, the muscles of the abdomen and pelvic floor contract.
  • Yoga and Pilates: Both practices include exercises that can help strengthen and stabilize the pelvic floor, as well as improve body awareness and posture. Both practices can help with strengthening the pelvic floor by combining specific exercises that focus on control and activation of these muscles, similar to Kegel exercises.

In addition to the exercises shown above, there are different accessories designed specifically for this that can be used to stimulate and work the pelvic floor muscles. There are models created to be inserted inside the vagina while you carry out your daily activities and other electronics, which have different intensities that can be controlled by remote control and are at your fingertips through Amazon. The most notable are:

  • Chinese balls
  • Bluetooth controlled pelvic floor exerciser
  • Electrical devices with different intensities

Important considerations:

  • Consult with a health professional: Before starting any exercise program, it is advisable to consult with a health professional, especially if you have previous health problems.
  • Avoid excessive exercises: As with any exercise routine, it’s important not to overdo it with pelvic floor exercises. Doing too many exercises can cause muscle fatigue and increase your risk of injury.
  • To be consistent: Consistency and dedication are essential for any activity or habit that we wish to implement. Strengthening the pelvic floor takes time and dedication. It is important to be consistent with your exercises and maintain a regular routine to see significant results.

Like any activity that promotes well-being, strengthening the pelvic floor is essential for overall health and comfort. By striking the right balance between exercise and health, it is possible to improve the strength and function of these important muscles, which can have a positive impact not only on general health but on sexual well-being, incontinence and quality of life. in general. If you have any questions or concerns about strengthening your pelvic floor, don’t hesitate to consult with a qualified health professional.