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How You Can Regain Control of Your Pelvic Floor
Your pelvic floor muscles stretch from both sides of your pelvis and from the pubic bone in front across to the bottom of your tailbone like a narrow bed net. They hold your bladder, uterus and intestines in place.
A poorly toned, weak pelvic floor will not do its job properly. Women with weak pelvic floor muscles often have incontinence and reduced sexual response. But research has shown that the pelvic floor responds to regular exercise. With regular exercise, it is possible for most women to reduce or completely overcome the symptoms of weak pelvic floor muscles, regardless of age.
These muscles can be weakened by childbirth, injury, surgery, lack of exercise, and menopause. If the muscles start to relax, you may have a prolapsed uterus, and you may also have bladder problems. Performing pelvic floor exercises will not only improve your bladder control, but also your vaginal response during sex for a better orgasm. That’s something to strive for!
Urinary incontinence can have a significant impact on women’s lives. They may avoid participating in their favorite sport or even leaving the house because of the risk of leaking urine. Urinary incontinence can also result in negative body image and/or reduced self-esteem. Despite its prevalence, about 60% of people suffering from urinary incontinence do not seek professional help for their condition (2).
A combination of shame and the belief that urinary incontinence is a natural consequence of aging and childbirth seems to deter women from seeking appropriate treatment. Although common, urinary incontinence is not normal and it should be solved in the same way as other health problems, by consulting a health professional. Women should not rely solely on incontinence pads and pants to manage the condition. Treatment of urinary incontinence can be very effective and often relatively simple.
This article provides information about the different types of urinary incontinence and describes treatment procedures to encourage women to seek the help they need. Now in pelvic floor rehabilitation there are several different methods and even some devices, which means that you have some choice of how to start and how to continue. The mere act of coughing, or worse, sneezing, can bring some women to their knees as they try to stop the leak, and even young women now wear protective panties for those moments.
Different methods (without using medical intervention) are as follows:
- Using certain types of exercise equipment
- Dietary supplements and creams
- Kegels (specific exercises for the pelvic floor)
Using exercise equipment to strengthen the pelvic floor
Traditionally, we’ve all been told to ‘jump on the trampoline’, and yes, it works, but first we have to come to terms with the fact that any jump will cause a leak. However, the latest innovation that has proven to be very effective and best of all doesn’t require us to wear granny pants is the Vibrational Platform.
Vibrational Platforms have plenty of scientific support for many reasons, from increasing muscle strength for fitness enthusiasts and muscle builders to rehabilitation for stroke and accident victims, and reversing osteoporosis. Now there is evidence that this may be the easiest way to rehabilitate the pelvic floor yet! Whole body vibration through the vibration platform works by producing a vibration through which energy is transferred to the body. This causes a stretch reflex that changes between 30-60 times per second, depending on which frequency is appropriate. A special vibrating platform stretches the muscles that activate Tonic Vibration Reflexes.
Because the platform vibrates 30 to 50 times per second, these involuntary muscle contractions occur at the same rate. In conventional training, a maximum of 40% of muscle fibers per muscle is engaged. Vibration Vibration platforms recruit between 95% and 97% of muscle fibers. This also means engaging deeper posture and stabilizing muscles, such as the back and pelvic floor muscles. Results of a research study
The study was conducted on people whose age range was from 34 to 50 years, they were divided into three groups, where group A had an established rate of incontinence of 80%, group B 56% and group C 60%.
All three groups showed significant improvement in mean pelvic floor strength! The conclusions of the study were that muscle stimulation via vibrating platforms improves subjective and objective parameters of stress urinary incontinence. This treatment has been shown to be very effective and therefore represents a real therapeutic option for patients with stress urinary incontinence (see references at the end of this article).
Dietary supplements and creams
There are several supplements and creams that claim to be effective for urinary incontinence, but since they are based on ideas extrapolated from data for other conditions and no research has been done on this condition, I am very confident skeptical.
But to be fair, I had to mention them here. These so-called bladder support formulas seem to be based on the idea that estrogen deficiency is the main cause of bladder incontinence and use soy products to try to correct this. I’m not at all convinced they work and believe you have a better chance of regaining control of your plumbing with movement and exercise.
Pelvic floor exercises (Kegel)
Kegels have been around for a very long time and most of us have tried doing them at one point or another. If you love me, I do them all the time (in the car while driving is a good time) and then I completely forget about them.
They are still one of the easiest ways to improve pelvic floor strength (not the fastest), and when combined with the use of a vibrating platform, they are proven to be the most effective and fastest way to regain control and encourage better sexual function. How to do pelvic floor exercises without help (Kegel exercises) Exercise 1 Sit on a firm chair and concentrate on the pelvic floor muscles, tighten the muscles around the back passage, vagina and front passage and lift up from the inside as if trying to stop wind and urination at the same time. It’s very easy to bring other, non-essential muscles into play, so try to isolate the pelvic floor as much as possible
- not pulling in the tummy, .
- not bringing the legs together, .
- not squeezing the buttocks and .
- without holding your breath.
The effort should come from the pelvic floor.
How many seconds can you hold your pelvic floor firmly? Try to hold it as long and as hard as you can. Build up to a maximum of 10 seconds. Rest for 4 seconds and then repeat the contraction as many times as you can for a maximum of 10 contractions.
Try to perform these exercises slowly and in a controlled manner with a 4-second rest between each muscle contraction. Practice the maximum number of contractions (up to 10) about six times each day.
Exercise 2 The ability of these muscles to work quickly helps them respond to sudden stress caused by coughing, laughing or exercise. Practice some quick contractions, pulling in the pelvic floor and holding for just one second before releasing the muscles. Do this evenly, aiming for a strong muscle contraction with each contraction up to a maximum of 10 times.
Try performing one set of slow contractions (Exercise 1) followed by one set of fast contractions (Exercise 2) six times each day. If you do pelvic floor exercises regularly, you will see optimal results within 3 to 6 months, but you should continue them for life to fully protect your pelvic floor.
It can also help to stop urination while on the toilet, please wait until the first rush passes, then tighten the pelvic floor and stop and start 2 to 3 times. This has the added benefit of helping you determine which muscles to use while doing Kegel exercises.
PS This is a great exercise for the man in your life and can actually help prevent prostate problems, get him to do it at least once a day, first thing in the morning. Tell him it will keep his sex life active longer, which it does. Pelvic floor exercisers These interesting little devices come in all shapes and sizes, and the best of them can be found in reputable clinics that specialize in such things. They are used because many women find it difficult to isolate the muscles involved in doing Kegel exercises and often feel insecure about doing the exercises and doing them correctly, especially in the early stages. The use of the device can help solve some of these problems and encourage women to continue with exercise and pelvic floor strengthening regimens. Most importantly, many women find that using a pelvic floor exerciser gives better results than exercising without assistance, and are encouraged to continue. Exercisers also provide ‘resistance’. Body builders build strong biceps using weights or resistance training, and the same goes for the pelvic floor.
1. Cardinale M, Bosco C. Using vibration as an exercise intervention. Exerc Sport Sci Rev. 2003; 31: 3-7.
2. Rittweger J, Just K, Kautzsch K, Reeg P, Felsenberg D. Treatment of chronic low back pain with lumbar extension and whole body vibration exercise: a randomized controlled trial. Spine. 2002; 27: 1829-34
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