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Pelvic floor muscle training for women
By peace | October 1, 2006
Female Pelvic Floor Muscles
The Pelvic Floor Muscles Training For Women
What is the pelvic floor?
The pelvic floor is the layer of muscle that stretches from your pubic bone in the front to your tail bone at the back, forming the floor of the pelvis. It is the main support structure for the pelvic organs (bladder, uterus, bowel).
- a toned pelvic floor supports the bladder and bowel
- a toned pelvic floor helps close off the bladder and bowel outlets to help prevent leakage. Relaxation of the pelvic floor allows effective bladder and bowel emptying
- a functional pelvic floor also contributes to sexual response and orgasm.
Factors contributing to pelvic floor muscle weakness
- pregnancy
- childbirth
- straining to empty the bladder or bowel with or without constipation
- constipation
- persistent heavy lifting
- chronic cough (from smoking, chronic bronchitis or asthma)
- being overweight
- lack of general fitness
How do I strengthen my pelvic floor muscles?
The first step is to correctly identify the muscles. Sit comfortably – your thighs, buttocks and tummy muscles should be relaxed. Lift and squeeze inside as if you are trying to hold back urine or wind from the back passage.
- If you are unable to feel a definite ’squeeze and lift’ action of your pelvic floor – don’t worry! even people with very weak muscles can be taught these exercises.
- If you feel unsure whether you have identified the correct muscles, try to stop your flow when passing urine, then restart it. Only do this to identify the correct muscles to use – this is a test, NOT a n exercise.
- If you are unable to feel a definite ’squeeze and lift’ action in your pelvic floor muscles you should seek professional advice.
Starting your pelvic floor muscle training programme
At first you may need to perform these exercises while sitting or lying down. As the muscles strengthen, you can progress to exercise standing up. As in any muscle training activity, start with what you can achieve and progress from there.
If you can feel the muscles working, exercise them by:
1. Squeezing/ tightening and drawing in and up around your anus (back passage), vagina and urethra (bladder outlet). Lift up inside and try to hold this contraction strongly for as long as you can (1 – 10 seconds). Keep breathing! Now release and relax. You should have a definite feeling of letting go.
2. Rest 10 – 20 seconds. Repeat Step 1 and remember, it is important to rest. If you find it easy to hold, try to hold longer and repeat as many as you are able. Work towards 12 long, strong holds.
3. Now try 5 – 10 short, fast strong contractions. While you are exercising:
- do NOT hold your breath
- do NOT push down instead of squeeze and lift
- do NOT pull your tummy in tightly
- do NOT tighten your buttocks and thighs.
Try to set aside 5 – 10 minutes in your day for this exercise routine and remember, quality is important. A few good contractions are more benefical than many half-hearted ones and good results take time and effort.
Remember to use the muscles when you need them most: always tighten before you cough, sneeze, lift, bend, get up out of a chair, etc.
How do I progress my programme?
Increase the length of time you contract the muscle and number of holds you do in succession before experiencing muscle fatigue. Work towards 12 long, strong holds. Increase the number of short, fast contractions. Always do your maximum number of quality contractions.
The benefits of pelvic floor exercises
It is important for women of all ages to maintain pelvic floor muscle strength. Women with stress incontinence, that is, those who regularly lose urine when coughing, sneezing or exercising, should especially benefit from these exercises. For pregnant women these exercises help the body to cope with the increasing weight of the baby. Healthy, fit muscles pre-natally will recover more readily after the birth.
As women grow older it is important to keep the pelvic floor muscles strong because at menopause the muscles change and may weaken. A pelvic floor exercise routine helps to minimise the effects of menopause on pelvic support and bladder control. Pelvic floor exercises may also be useful in conjunction with a bladder training program aimed at improving bladder control in people who experience the urgent need to pass urine frequently (urge incontinence).
Some helpful hints
Other things you can do to help your pelvic floor muscles
- share the lifting of heavy loads;
- avoid constipation and prevent any straining during a bowel movement;
- seek medical advice for hay-fever, asthma and bronchitis to reduce sneezing and coughing; and
- seek medical advice for chronic cough.
- keep your weight within a healthy range for your height and age.
- develop good bowel habits
- you should anticipate that improvement in pelvic floor muscle strength will take 3 – 6 months of regular training of the muscles.
The best results will be achieved by seeking help from a physiotherapist/ continence advisor who will design an individual training programme especially suited to you. Pelvic floor exercises may also be useful for people on a bladder training programme.
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