The pelvic floor muscles are like any other muscle in that they get stronger when you exercise them. This can be particularly beneficial if the muscles have become weak as a result of being overweight, pregnancy or giving birth. Exercising the pelvic floor muscles increases their strength and helps with problems such as urinary incontinence and poor bladder control. Pelvic floor exercises are also known as Kegel exercises.
You can strengthen your pelvic floor muscles by simply exercising for five minutes three times per day. Exercising the muscles helps to improve bladder control and strengthen the other muscles in the pelvic area. The pelvic area includes your hip bones and the tissue and organs in the pelvis. At the base of the pelvis are thick bands of muscle tissue which attach the side, front and back of the pelvic bone.
There are two major muscles in the pelvis and they are responsible for doing the majority of the work. These include a triangular-shaped muscle and a larger muscle which stretches across the legs in the same way as a hammock. These muscles are responsible for preventing urine and stools from leaking.
The most important thing to do before you start your pelvic floor exercises is locate the right muscles. If you are unsure what you are supposed to be doing, ask your doctor or practice nurse for advice and they will be able to show you the location of the muscles and advise on exercises. If you are pregnant your antenatal classes may cover pelvic floor exercises, and if they do not you can always ask your midwife. There are also several books and DVDs designed for pregnant women.
In order to exercise your pelvic floor muscles effectively you should use the following steps to locate the triangle and hammock muscles:
It is important that you do not squeeze other muscles when you contract your pelvic floor muscles as this can cause strain on your bladder. Do not hold your breath when you squeeze your pelvic floor muscles.
It is beneficial to repeat the exercises to strengthen the muscles, but do not overdo it. Increase the number of reps gradually (gradually push yourself to the total of ten to fifteen reps at a time) and aim to pull the muscles in for a count of three.
Exercise using these three positions: lying, sitting and standing. This will increase the strength of the muscles.
As with all exercises the results are not obvious immediately and so you are advised to stick to it and be patient.
There are exercise aids such as special weights and biofeedback which can be used to strengthen the muscles. Ask your doctor, physiotherapist or nurse for advice.
Being prepared can help to reduce damage to the pelvic floor muscles. If you are about to sneeze, jump or lift something, prepare in advance and hold your muscles. As you get used to working your pelvic floor muscles the risk of accidents will be lower.