Exercises to Help Strengthen Weakened Pelvic Floor Muscles

The pelvic floor muscles play a crucial role throughout the pregnancy but especially during labour and delivery. The stronger your pelvic floor muscles are, the easier the labour and delivery process will be for you. In this article, we will discuss everything you need to know about pelvic floor muscles, symptoms of weakened pelvic floor muscles and exercises to strengthen your pelvic floor muscles.

What are Pelvic Floor Muscles?

As the name suggests, the pelvic floor supports organs located in the pelvis, including the rectum, bladder, urethra, vagina, uterus, and prostate. Pelvic floor muscles have two major functions.

• It acts as a 'floor' for the abdominal viscera and the rectum.

• It provides a continence mechanism to the anal, urethral, and vaginal orifice.

Symptoms of Weak Pelvic Floor Muscles

A weak pelvic floor is more common than what people anticipate. It can be caused by old age. Lasting health issues like chronic cough, trauma during delivery, multiple attempted deliveries, large babies etc., can also cause increased pressure on the abdomen and pelvis, making it weak.

A weak pelvic floor comes with embarrassing symptoms like:

• Your body loses its ability to control urine leading to uncontrolled urine excretion by the body while sneezing, coughing, running or laughing.

• Your body releases gases from the anus or vagina when you bend over or lift something.

• Your vaginal sensitivity is reduced. You might also notice a distinct bulge at the vaginal opening.

Exercises to Strengthen the Pelvic Floor Muscles

You can perform several exercises to cure weak pelvic floor or muscles, and we will discuss some of these mentioned below:

1. Kegel exercises

Kegel exercises help in tightening and controlling the muscles responsible for controlling the urine flow of the body. You can choose to do it standing, crouching, sitting or lying down depending upon your preference without any stress. All you have to do is:

• Assume a comfortable stance or position.

• Close your eyes, and imagine those muscles that are in agony.

• Grip or tighten those muscles to the extent possible.

• Continue holding the kegal position for up to three to five seconds.

• You will feel a lift in those muscles because of squeezing. Hold this for a few seconds and relax.

At least perform this exercise as a set of tens to see the best results.

2. Body bridge

An exercise especially helpful for the buttocks, making body bridges can also help with pelvic muscles. You can perform this exercise by:

• Lie looking up while bending your knees.

• Flatly, keep your feet on the ground such that they are comfortably apart.

• Place your arms on the sides such that your palms face down.

• Lift your buttocks in the air while contracting them and the pelvic floor muscles.

Assume this stance from three to eight seconds and repeat it at least ten times in a set. Also, do at least three sets to see results.

3. Squats

Squats is another exercise especially recommended for strengthening pelvic muscles. You can do squats using these instructions.

• Stand on the ground with your feet open wide.

• Bend your knees while pushing your buttocks towards the ground to the extent you can do comfortably.

• Straighten your back while tilting it slightly forward.

• Continue tightening your pelvic floor and buttocks while you return to stand again.

You should do at least one set of ten repetitions for optimum results.

Closing Thoughts

Pelvic floor exercises are not easy to perform and should be done properly in order to avoid any unwanted injury or sprain. When done correctly, pelvic floor exercises can be very effective. It is suggested that you make these exercises a part of your lifestyle during and after your pregnancy to avoid any pelvic floor-related problems in the future.