The Pelvic floor muscles

| Advanced Physiotherapy
The Pelvic floor muscles

There are three main components of the pelvic floor: 1)Levator ani muscles (largest component). 2)Coccygeus muscle. 3)Fascia coverings of the muscles.

Functions As the floor of the pelvic cavity, these muscles have important roles to play in the correct functioning of the pelvic and abdominal viscera. The roles of the pelvic floor muscles are:

1) Support of abdominopelvic viscera (bladder, intestines, uterus etc.) through their tonic contraction.

2) Resistance to increases in intra-pelvic/abdominal pressure during activities such as coughing or lifting heavy objects.

3) Urinary and faecal continence.The muscle fibres have a sphincter action on the rectum and urethra. They relax to allow urination and defecation.

your pelvic floor muscles are not functioning well, the internal organs will lack full support. This may stop you from being able to control your urine, faeces or wind. Common causes of a weakened pelvic floor include pregnancy, childbirth, prostate cancer treatment in males, obesity and the associated straining of chronic constipation. Pelvic floor exercises are designed to improve your muscle tone. In addition they improve your brain connection to these muscles. Doing these exercises may prevent the need for corrective surgery.

Symptoms of pelvic floor muscle dysfunction

The symptoms of a pelvic floor dysfunction include:

1)passing of urine while sleeping in the night

2)leaking urine when coughing, sneezing, laughing or running

3)failing to reach the toilet on time

4)passing wind from either the anus or vagina when bending over or lifting

5)reduced sensation in the vagina

6)a sensation of heaviness in the vagina

7) heaviness or dragging in the pelvis or back

8)recurrent urinary tract infections, or recurrent candidiasis.

9)vulval pain, pain with sex, inability to orgasm.

You can improve the strength of your pelvic floor and reduce weakness by doing simple exercises and following some preventive measures.

1) kegles- To do this, imagine you are sitting on a marble and tighten your pelvic muscles as if you are lifting the marble. Do this for 3 sec at a time , then relax for a count of three. Make sure your bladder is empty.

2) child's pose- Do this pose for 5 mins 3 times a day

3) yogi squat pose- keep your spine straight and your shoulders down and away from your ears as you squat down. Do this pose for 5 mins thrice a day

4) Adductors strengthening exerciseKeep a ball in between the knees , squeeze it with knee in 90 degree position, keep doing it for 5, 7 sec and relax . Repeat it 10 times twice a day.

5) squatting - do 10 to 15 squats twice a day to strengthen your pelvic floor.

6) Theraband exercises : try out some exercises with loop theraband to strengthen your groin muscles

7) Core exercises- healthy core will support the pelvic floor muscles also .so try out some core exercises like tummy tuck, pelvic bridging , plank etc.

8) Electrical stimulations- to get fast results, electrical stimulation is unbeatable for activating the pelvic floor. A low grade current signal is given in and around the vaginal points to excite a set of neurons or muscles for about 15 to 20 mins.

9) vaginal tampons- you can insert a finger in to the birth canal hold the finger there for few secs and then relax, repeat this step 10 times twice a day. 10) some preventive meausres should be taken to not make it loose again. Never hold your urine pressure for all time. Get out of that habit. Dont do texting while walking . Avoid heavy weight lifting. Avoid slouched sitting and by regularly doing above exercises. Note - if there is reoccuring candidiasis or UTI then these infections needs to sort out first .


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