Most of us will have heard about Pelvic Floor Exercises – also known as Kegel Exercises. But how many of us actually know where our pelvic floor is? Or if we’re doing the exercises correctly?
Why are Pelvic Floor Exercises important?
Did you know….
- More than 1 in 3 women are unable to correctly contract their pelvic floor muscles?
- Of these women, 1 in 4 are pushing down instead of tightening, causing further weakening of the pelvic floor?
- Government guidelines for bladder leakage recommend vaginal examination of the pelvic floor to check that the muscles are working correctly?
- This should be followed by a supervised pelvic floor exercise routine for at least 3 months?
So where is your Pelvic Floor?
The pelvic floor is found at the base of your pelvis and forms part of your ‘core’. Your pelvic floor muscles stretch like a trampoline or hammock from the pubic bone at the front, to your tailbone (coccyx) at the back.
What does your pelvic floor do?
- It has a number of important functions which include:
- Provides support for the bladder, bowel and womb
- Helps maintain bladder and bowel control
- Plays an important part in sexual sensation and function
- Works together with your deep abdominal and back muscles to support the spine
Who’s at risk of pelvic floor problems?
Some people have a higher risk of developing pelvic floor weakness and subsequent problems with incontinence and prolapse. Risk factors include:
- Women who are pregnant or who have children
- Women who have been through the menopause
- Women who have had gynaecological surgery (eg hysterectomy or prolapse repair)
- Ongoing constipation and straining to open the bowels
- Being overweight (BMI > 25)
- Regular heavy lifting (at work or in the gym)
- Constant coughing and sneezing (eg due to asthma, hayfever or smoking)
- Repetitive high impact activities (eg running, trampolining)
Pelvic Floor Exercise Checklist
- Can you correctly do a pelvic floor contraction?
- Do you know how many squeezes to do and how often to do them?
- Are you doing your pelvic floor exercises every day?
How Can I Help You?
Are you experiencing pelvic floor weakness, bladder or bowel leakage or prolapse?
Don’t suffer in silence! Call me today on 0789 824 6219 for your Pelvic Floor MOT