Let’s dive into a topic that’s often whispered about but holds immense power in our well-being—pelvic floor exercises. As a women’s health physio, we’re here to guide you on the essential question: How often should women be doing pelvic floor exercises?
Firstly, What is Your Pelvic Floor?
Think of your pelvic floor as a hammock of muscles supporting your bladder, uterus, and bowel. It’s like the unsung hero, working behind the scenes to keep everything in place. These muscles run from your tailbone to your pubic bone, and when they’re strong, they contribute to better bladder control, comfortable childbirth, and even enhanced intimacy.
How to Do Pelvic Floor Exercises:
Engaging these muscles is simpler than you might think. Start by sitting or lying down comfortably. Try to relax your buttocks and tummy muscles. Tighten the muscles around your back passage, as if you’re holding in gas. Now, imagine you’re stopping the flow of urine. Hold this contraction for a few seconds, then release- make sure that you can relax your pelvic floor muscles after each squeeze. You should feel your perineum lift as you contract and lower as you relax.
Repeat this ten times for a quick set.
You can do these discreet exercises while waiting in line, watching TV, or even during your lunch break.
So, how often should you do them?
Aim for at least three sets of ten repetitions each day.
Remember, it’s never too early or too late to start caring for your pelvic floor. Your body will thank you for the love and attention you invest in it.
Is it ever wrong to do pelvic floor exercises?
Yes! If you suffer from pelvic pain, difficulty or pain during intimacy or have a prolapse, please seek the help of a specialist Physiotherapist. It could be that your muscles are overactive or not relaxing or just not coordinating as well as they should.
Why is it Important?
Your pelvic floor is like a safety net for your organs. Strong pelvic muscles provide support during pregnancy, help prevent leaks when you sneeze or laugh, and contribute to postpartum recovery. They’re also key players in intimate moments, enhancing pleasure for you and your partner. You might notice that your pelvic floor muscles are not as strong just before your period, this can also happen at peri-menopause when a drop in oestrogen affects the strength of our pelvic floor.
What Are the Benefits of Pelvic Floor Exercises?
- Bladder Control: Strengthening your pelvic floor reduces the risk of bladder leaks, a common issue for many women.
- Postpartum Recovery: After childbirth, these exercises aid in restoring muscle tone and supporting your pelvic organs.
- Enhanced Intimacy: A robust pelvic floor can lead to increased sensation and improved orgasms.
- Prevention of Prolapse: Keeping these muscles strong helps prevent organs from descending and causing discomfort.
Here’s to strong, empowered women embracing the journey of pelvic floor wellness
