By Louise Hurley
For many women, the pelvic floor is an often overlooked and underappreciated part of the body. However, understanding its importance and incorporating pelvic floor exercises into our routines can have significant benefits for continence, core strength, and sexual function. In this article, we’ll explore the reasons why women of all ages (even those who have not had children) should prioritise pelvic floor exercises and provide practical advice on how to do them correctly.
So, what does the pelvic floor actually do?
The pelvic floor is a group of muscles, ligaments, and tissues that form a supportive hammock–like structure in the basin, or the “floor” of the pelvis. Both females and males have pelvic floor muscles, but usually it’s women we talk about most due to the changes these muscles go through during pregnancy and childbirth. The pelvic floor’s primary functions include maintaining continence, supporting the pelvic organs, contributing to core strength and sexual function. Despite its crucial role, the pelvic floor often weakens over time due to factors such as pregnancy, childbirth, hormonal changes and ageing.
Seek professional guidance
Surprisingly, approximately 30% of women mistakenly push down on their pelvic floor muscles instead of lifting and squeezing them. This incorrect technique puts unnecessary strain on weakened muscles, exacerbating symptoms. Working with a women’s health physiotherapist ensures that you learn to engage your pelvic floor correctly, avoiding further complications. They will coach you through proper techniques to ensure you are squeezing and lifting, not pushing down.
If you experience symptoms such as incontinence, heaviness down through your pelvis, back pain or pain during intercourse, it is essential to consult a women’s health physiotherapist. Not all women will benefit from generic Kegel exercises, and overuse of these muscles can potentially worsen symptoms, especially if you have tight pelvic floor muscles. A women’s health physiotherapist can assess your pelvic floor function, tone and endurance and provide personalised guidance and recommendations for pelvic floor exercises.
Beyond Postpartum: Pelvic floor exercises are for all women
Contrary to popular belief, pelvic floor exercises are not exclusive to postpartum women. As women approach menopause, hormonal changes result in decreased muscle strength, including the pelvic floor muscles. Engaging in regular pelvic floor exercises can help mitigate the effects of ageing and maintain optimal pelvic floor function throughout life.
How to engage your pelvic floor muscles
A correct pelvic floor activation involves an internal squeeze and lift of the muscles without the use of other muscle groups, such as the glutes (bum cheeks), hip flexors, and abdominal muscles. These should all remain relaxed during pelvic floor exercises. Imagine that you are trying to gently squeeze and lift both your front and back passage at the same time, without clenching your bum cheeks. The focus should be solely on the internal muscles.
Taking care of your pelvic floor health should be a priority for all women who want to remain active, confident and independent as they age. By understanding the pelvic floor’s significance and incorporating the correct exercises into your routine, you can reap the benefits of improved continence, enhanced core strength, and better sexual function. Remember to consult a women’s health physiotherapist if you experience any symptoms or have concerns.
Effective Pelvic Floor Exercises
While Kegel exercises are usually the first thing we think about when we hear of pelvic floor exercises, there are other effective ways to improve pelvic floor function beyond these traditional squeezes:
Functional exercises: Perform pelvic floor activation while engaging in functional movements like at the bottom of a squat position (try exhaling as you do this), lunges, or bridge raises. This integration challenges the pelvic floor to work in coordination with other muscle groups, enhancing overall strength and stability.
Pre–workout activation: Include pelvic floor exercises as part of your warm–up routine at the gym or fitness class. This primes the pelvic floor muscles and prepares them for the upcoming physical activity.
Walking on uneven surfaces: Walking on surfaces such as the beach or bush trails can help strengthen the pelvic floor. The varying terrain adds an extra challenge, engaging the pelvic floor muscles in a dynamic way.
Strengthen supporting muscles: Strengthening other muscle groups that support the pelvic floor, such as the glutes, hamstrings, deep core muscles, obliques, and hip flexors, can indirectly improve pelvic floor function.
Louise Hurley As a MumSafe™ trainer and Pregnancy and Postnatal Corrective Exercise Specialist, Louise’s mission is to help mums at every stage of motherhood safely start or return to exercise. Louise is the owner of Strong Mums and runs small group training and 1:1 PT. Find out more at www.strongmums.com or on Facebook and Instagram