Pelvic floor muscle health

Pelvic floor muscle health has long been discussed in hushed tones, as is the case during pregnancy and aging, often relegated to vague instructions like “do Kegel exercises.”

However, according to experts https://xrust.ru/, daily care of the pelvic floor muscles is very important. The pelvic floor is made up of the muscles at the base of the pelvis and “everything above, including ligaments, as physical therapists recall. It extends from the pubic bone in front to the tailbone in the back. These muscles are responsible for “pulling everything up from below” and supporting the bladder, intestines and, in women, the uterus.

Pelvic health

This part of the human body is of vital importance for all genders and ages. Ten percent of men experience persistent pelvic pain at some point in their lives, doctors say.

Here are some key strategies for maintaining healthy pelvic floor muscles.

Squeeze, release, relax

Before you strengthen a muscle, you need to find it. The goal of the classes is to get a strong, “voluminous” muscle. The pelvic floor muscles consist of an “entrance group” and a “deep group” of muscles.

For women, strengthening muscles requires a two-step movement. Squeeze the muscles in the front as if you were holding back, and squeeze the muscles in the back as if you were trying to hold back urination, doctors recommend. A good visualization of this process is to imagine yourself in a crowded elevator, trying to hold back a fart.

Men should «raise their testicles.» Everyone should aim for 10 repetitions, holding for 5-10 seconds.

However, relaxation is no less important. Experts warn that excessive physical activity does not always promote healthy pelvic floor muscles, citing as an example the excessive tension in the pelvic floor muscles that can sometimes be seen during Pilates classes. You need to feel that you are not constantly squeezing your muscles and learn to relax them.

Master the skill

Physiotherapists recommend a technique called «the trick»: tensing the pelvic floor muscles just before a sudden increase intra-abdominal pressure, such as when coughing, sneezing or laughing.

To form a habit, there is a method of “habit accumulation” — which allows you to tie the exercise to an existing daily routine, for example, doing the exercise every time you get up after going to the toilet.

The rectum is not a storage facility

How we approach our daily toilet routine can have a significant impact on the strength and functioning of the pelvic floor muscles. Constipation is a serious stressor for the pelvic floor muscles. The resulting tension creates unnecessary pressure, which over time can weaken the pelvic floor muscles.

To relieve pressure, doctors suggest using a footrest during bowel movements to better mimic a natural squatting position and reduce strain. You should also avoid going to the toilet “just in case.”

Add some color to your plate

What you eat and drink plays an important role in maintaining a healthy bowel and urinary system, which directly affects the overall health of the pelvic area.

To maintain a healthy weight, it's recommended to eat five servings of vegetables and two servings of fruit daily, as well as at least a third of a cup of lentils or chickpeas, says Birmingham.

Mardon agrees that «adding a pop of color to your plate» at every meal will ensure you're getting enough fiber, which will «help your gut and pelvic floor feel good.»

For a gut-healthy breakfast, she suggests chia seed pudding. They are soaked with berries, flax seeds and a little maple syrup. Chia is a wonderful food that creates a slippery effect on the intestinal walls and is easy to prepare for a whole week at a time.

Doctors remind that regular fluid intake also contributes to optimal bowel and bladder emptying.

Muscles love to work

Bad posture as such does not exist, experts say. The real problem is sitting for too long. The pelvic floor muscles love movement. There is a way out — for example, leave public transport one stop earlier or take the stairs, ignoring the elevator.

Physical therapists suggest a “balanced movement diet” that includes cardio, stretching and strength exercises. It is not necessary to perform intense exercise; leisurely walks, swimming or yoga are also effective.

Doctors say that for pelvic health, the best approach is a multimodal approach, tailored to individual needs and including mindfulness practices.

And since bone and muscle tissue progressively deteriorate after age 30, “we have to lift weights” to maintain and improve the health of our pelvic floor muscles.

How to strengthen the pelvic floor muscles?

Belly breathing

Breathing disorders often develop against the background of sedentary work. Shallow thoracic breathing, unlike diaphragmatic breathing, affects the function of the pelvic floor muscles and can increase overall tension in the body.

Diaphragmatic (abdominal) breathing calms the nervous system, reduces muscle tension and promotes healthy movement of the pelvic floor muscles. This is the main way to strengthen muscles.

When to seek help

Pain in the pelvic area is not normal and is not part of a woman’s life. This refers to any internal or external pain between the navel and hips — symptoms can be debilitating even if scan results show no abnormalities.

Treatment should not be delayed. Waiting until six and a half years to be diagnosed with endometriosis is not appropriate here. Early intervention is much more effective than waiting until the pain becomes severe.

If you have urinary incontinence or pain, it is recommended to consult a specialized physiotherapist. She says internal exams are never necessary if you are experiencing discomfort.

Conclusion

When people have good pelvic health, they don’t think about it. When this is not the case, it has a significant impact on quality of life.”

Article based on materials from https://www.theguardian.com/lifeandstyle

Xrust Health of the pelvic floor muscles