Pelvic Floor Muscles

Pelvic Floor Muscles

What are Pelvic floor muscles?

levator-ani_muscles1

The pelvic floor muscles are a group of muscles at the bottom of the pelvis supporting the pelvic organ which include bladder, uterus and bowel. They also play an important role in maintaining pelvis stability. This is a group of muscles attaching from the pubic bone at the front of the pelvis running across the base of the pelvis to the tailbone at the back of pelvis. It is so important to have strong pelvic floor muscles as the urethra which is the opening of the bladder, the vagina which is the opening of the uterus and the anus which is the opening of the bowel all run through here. The strength of the pelvic floor muscles help control the bowel and bladder function. In other words weakness in this muscle group can result in increasing risk of incontinence and prolapse of pelvic organs.

There are several factors that can cause the weakness in the pelvic floor muscles.

1. Overweight
2. Constipation which increase abdominal pressure when excessive straining to empty bowel.
3. Child birth with prolong pushing or excessive stretch in delivering large baby.
4. Excessive coughing which can build up abdominal pressure
5. Heavy lifting with incorrect technique such as holding the breath will building up pressure inside the abdominal                                                                                           area.

To help deal with pelvic floor issues here are a few techniques to strengthen your pelvic floor muscles.

side view of pelvis

Exercise 1

  1. 1.  Lie down on your back and close your eyes.
    2. Gently take a breath in and on your breath out think of lifting the pelvic floor muscles like hold on from passing urine.
    3. Contract the muscles for 2 full breaths, inhale and exhale.

Exercise 2

  1. 1. Again lying on your back and close your eyes.
    2. Strong squeeze with pelvic floor muscles as quickly as possible until you feel fatigue in the muscles.

If you would like a full assessment and specific exercises for you, make an appointment to see Vicki at Physio Body and Sole.

 

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