Have you heard of the pelvic floor? Unfortunately, most people don’t know about their pelvic floor and the importance of keeping it healthy. And moreover, a  strong Pelvic floor helps you sit and stand up straight, gives you the ability to control the release of urine, supports abdominal organs against gravity, along several other essential functions. 

Pelvic floor muscles play an important role during and after your pregnancy. So here in this article, we’ll help you to find more about the pelvic floor, issues and symptoms that affect your pelvic floor, and how to take care of it. Let’s find out. 

What is the pelvic floor?

It is the group of muscles around your pelvis, composed of a thin sheet of muscular fibers and associated connective tissue that is strung between your pubic bone in the front and your sacrum at the back. Pelvic muscle is commonly just like your arms or legs, so it is easy to train it and strengthen it as necessary.

In women, its main function helps with urinary continence, bowel support, and supports the baby during pregnancy and the birthing process. Pelvic Floor Strong Reviews says that it is important to keep your pelvic floor healthy and strong as it becomes loose, it can cause urinary issues, constipation, pelvic or lower back pain, muscle spasms, and more.

Common Symptoms Of Pelvic Floor Issues

There are three common symptoms

  • Genital symptoms are dryness, burning, irritation.
  • Constipation and lower back pain
  • Urinary symptoms like urgency, frequency, and more UTIs.
  • And one of the most common symptoms is pelvic organ prolapse, this happens mainly when a bladder drops from its normal position in the body. 

What Happens If Pelvic Floor Muscles Are Weak?

  • Urine leaks before reaching the desired place.
  • Increase in abdominal pressure.
  • Both stress and urge.
  • Displacement of pelvic organs from their destined place.

Benefits Of Pelvic Floor Exercises

  • Strengthens Pubococcygeus muscles.
  • Improves recovery after the prostate surgery
  • Recover from the physical stress of childbirth.
  • Helps to increase blood flow and nerve supply to the pelvic region.
  • Improve bladder and bowel control

Best Exercises to Strengthen Your Pelvic Floor

Strengthening your pelvic floor can be done through a variety of exercises and stretches. Let’s find out.

Seated Breathing

Find a comfortable seat and start breathing. This breathing exercise can encourage the diaphragm and pelvic floor muscles to stretch. Do it for eight to 10 breaths.

Kegels

Kegel’s yoga pose helps the pelvic floor muscles become more pliable by stretching the inner thighs. 

  • First, lie on your back on a yoga mat and bring the soles of your feet together.
  • And place some sort of support under your outer thighs and now relax for three to five deep breaths.
  • Take a big breath in, and when you exhale, draw the muscles between your sit bones together.
  • Now exhale when those muscles are together to meet in the middle.
  • Do five reps.

Supported Pigeon

  • To do this exercise, place the front leg shin just in front of the bolster and the back leg extends straight back from the hip with the inner thigh rolling up toward the ceiling.
  • Fold over your front leg as deeply as your body will comfortably allow, but make sure you can relax and soften.
  • Hold this stretch for at least 10 to 15 breaths, and then switch sides.

Glute Bridges

  • Lie on your back with your knees bent, hands by your sides with your palms facing down, and feet flat on the floor.
  • Make sure not to lift your hips up too high to prevent arching in the low back.
  • Pause for a breath or two at the top, do eight to 12 reps.

Bird Dog

  • This balance exercise helps you to recruit your core, which includes your pelvic floor, to keep your body stable.
  • Make a tabletop position with your shoulders directly over your wrists and your hips aligned with your knees.
  • Now lift your left leg behind you, keeping your left foot flexed.
  • Try to hold for three to five breaths before bringing your hand and leg back down.
  • Do this for eight reps.

Perineal Massage

  • Wash your hands before doing perineal massage
  • Start the massage following your bath
  • You can use any lubricant such as Vitamin E
  • This massage helps to loosen the pelvic diaphragm

Note: You should not perform this massage if you have herpes or yeast infection and consult a general practitioner if you are suffering any of these. For more information, you can check out the Herpesyl reviews.  

Many women experience some form of urinary incontinence. So strengthening your pelvic floor muscles can greatly increase your ability to avoid urinary incontinence. The above-mentioned exercise is also used for men and women with bladder control problems.