The Pelvic Floor and How You Can Strengthen It
There’s no doubt that kegel exercises should be part of every female’s exercise routine. These exercises give you control over your bladder, your pelvic floor supports your vagina, uterus and bowel. So keeping these muscles in good working order is very rewarding for women in all stages of life
Why do Pelvic Floor Muscles Become Weak?
There are lots of reasons why your muscles get weak. Here are some of the reasons why women may suffer from it:
Pregnancy hormones can cause your pelvic floor muscles to stretch. As a result, pregnant women may leak a little urine (stress incontinence) when they sneeze, laugh or cough. The problem can continue after baby is born, with up to a third of new mothers being affected by postnatal urine leaks
Pregnancy places a lot of stress on your pelvic floor. It can become weak and stretched from as early as 12 weeks into your pregnancy. Constipation, which is common in pregnant women, puts even more stress on pelvic floor muscles. This is why it’s so important to eat lots of fibre and even drink prune juice to keep yourself regular during pregnancy
Vaginal delivery of your baby can stretch your pelvic floor muscles, which don’t automatically snap back into place afterwards. An episiotomy (surgical cut made to help get the baby out) can also weaken it
Menopause can further weaken the pelvic floor muscles and even lead to a prolapse of your pelvic organs. This is where organs including the uterus move down and push against the vagina walls. About 4 women in 10 over the age of 50 have signs and symptoms of prolapse
How to Strengthen Pelvic Floor Muscles
In order to improve the pelvic floor muscles, you should do your Kegel exercises at least eight times, three times a day. If you’re having problems with leaking urine, you should do them more often. In fact, there’s no such thing as doing too many pelvic floor exercises. The more you do, the stronger and more healthy your pelvic floor will be. You should make kegel exercises a part of your life forever.