Simple Tips to Improve the Health of Your Pelvic Floor Muscles
A healthy Pelvic Floor has numerous benefits for both men and women. Your pelvic floor muscles provide support for the bladder, uterus, and rectum, help prevent urinary and fecal incontinence, play an important role in sexual function, help with the support of pelvic joints and promote the circulation of blood and lymphatic flow in the pelvic region.
Unfortunately, many people neglect this vital area of their body, leading to issues like incontinence, sexual dysfunction, and back. However, with the right guidance and a few simple habit changes, you can improve the health of your pelvic floor muscles and prevent these issues from occurring. Here are a few simple tips that can improve the health of your pelvic floor muscles:
Relax Your Abdominal Muscles: Over-engaging the abdominal wall and consistently contracting your abs can have a negative impact on the pelvic floor. Make sure you are not sucking your belly in for a lengthy period of time during the day and relax your abdominal wall to avoid putting constant pressure on your pelvic floor.
Don’t Hover Over the Toilet: When using public washrooms, make sure you sit down to help your pelvic floor muscles relax to easily empty your bladder or bowel. Hovering over the toilet makes it challenging for your muscles to relax and in the long term can result in dysfunction of the pelvic floor muscles.
Use a Footstool in the Washroom: Using a footstool in the washroom helps with pelvic floor relaxation and makes it easier for you to empty your bowel/bladder without the need to push or strain.
Do Not Empty Your Bladder Just-In-Case: Emptying the bladder before you feel the need to, which normally occurs every 2-4 hours, can result in urinary frequency and urgency and dysfunction of the reflexes of your pelvic floor muscles. Make sure you only go to the washroom when needed and not as a precautionary measure.
Visit a Pelvic Floor Physiotherapist: If you're experiencing issues related to your pelvic floor, it's essential to seek guidance and support from a qualified healthcare professional. A Pelvic Floor Physiotherapist can help check the health of your pelvic floor muscles and teach you how to improve their function. Improving the function of your pelvic floor muscles may involve learning how to contract your muscles effectively and practicing a strengthening program, or it may involve learning how to relax. Whatever your specific needs may be, a pelvic floor physiotherapist can help you promote the health of your pelvic floor muscles and improve your overall quality of life.
In conclusion, a healthy pelvic floor is crucial for overall health and wellness. By incorporating these simple tips and exercises into your daily routine, you can improve the function of your pelvic floor muscles and prevent issues like incontinence, sexual dysfunction, and back pain. Remember to seek guidance and support from a qualified healthcare professional if you're experiencing any issues related to your pelvic floor. With the right care and attention, you can enjoy a healthy and functional pelvic floor for years to come.
