How to strengthen the pelvic floor muscles?

Intimate problems are often hushed up, it is awkward to talk about them even with a doctor. However, if the issue concerns the health of the pelvic floor, it is better not to waste time and immediately consult a doctor. After all, problems with this area can lead to very unpleasant consequences.

We asked Irina Yuryevna Maiskova, an obstetrician-gynecologist at Olympus Clinics, about what the pelvic floor is, what its functions are and how to solve problems that may arise with it. Answers to the questions are waiting for you in this article. 

What is the pelvic floor?

The pelvic floor is a group of muscles and connective tissues that are located between the pubic and sciatic bones and the coccyx, forming a kind of "hammock" for internal organs. This structure includes several layers of muscles that work together to stabilize and support the bladder, uterus (in women) and rectum. These muscles also play an important role in maintaining abdominal pressure and ensuring the normal functioning of the pelvic organs.

What are the functions of the pelvic floor muscles?

The pelvic floor muscles support the pelvic organs in an anatomically correct position, preventing their drooping.
They provide control over the opening and closing of the urethra and anus, helping to retain urine and feces until they are excreted from the body.
In women, the pelvic floor muscles are involved in sexual intercourse, and in men they play an important role in erection and ejaculation.
The pelvic floor muscles are not isolated, their contractions are also consistent with the muscles of the anterior abdominal wall and back, contributing to stability during physical activity.

What is the danger of pelvic floor muscle weakness?

Weak pelvic floor muscles can lead to unpleasant symptoms and functional disorders. The main problems include:
Inability to control urination and defecation.
A feeling of heaviness and a foreign body in the pelvic area.
Pain in the pelvis and lower back.
Decreased sensitivity during intimacy

Why are there problems with pelvic floor muscles?

Pregnancy and childbirth. The size of a pregnant woman's uterus increases 5-6 times, and the weight of the organ increases 25 times, exerting excessive pressure on the pelvic floor muscles. In addition, the muscles, ligaments, and fascia of the pelvis are part of the birth canal. When the fetal head moves during childbirth, they experience maximum compression and stretching, which leads to a deterioration in blood supply and muscle ruptures. 
Age. With age, muscles lose elasticity and strength, collagen in connective tissue becomes much less, and under the influence of hormonal deficiency, the epithelium of the walls of the vagina and urethra becomes thinner. Three out of four women suffer from symptoms of pelvic organ prolapse and urinary incontinence by the age of 50.
Overweight. Excess weight creates additional pressure on the pelvic floor, which can weaken it.
Chronic constipation. Bowel problems and frequent constipation require considerable effort to defecate, which can weaken the muscles over time.
Operations. Removal of the uterus without proper ligament fixation is also a risk factor for vaginal wall prolapse

The method of treatment can only be determined by a doctor. It can be both conservative and surgical. In the first case, the patient is recommended to perform special exercises, use simulators or hardware techniques, and in the second, surgical intervention is prescribed.

Exercises to strengthen the pelvic floor muscles

Physical exercise is one of the most effective methods to increase muscle tone, improve control over urination and defecation, and improve sexual function.

Before you start training, you need to learn how to identify the pelvic floor muscles. To do this, try to stop urinating in the middle of the flow. You will feel the tension of the muscles — they need to be trained. Important! This can only be done to identify these muscles and in no case introduce interruption of urination into constant practice, as this can lead to chronic urinary tract infection. 

Exercise 1: Kegel Exercise

Find and feel the pelvic floor muscles.
Tighten your muscles and hold the tension for 5 seconds.
Relax your muscles for 5 seconds.
Repeat 10-15 times.

This exercise can be performed anytime and anywhere. It is invisible to others, so you can train your muscles at home, on the way to work or during rest.

Exercise 2: Bridge

This exercise not only strengthens the pelvic muscles, but also engages the buttocks and thighs.

Lie on your back and bend your knees, leave your feet on the floor.
Lift your hips up and tighten your buttocks and pelvic floor muscles.
Hold the position for 3-5 seconds, then go down.
Repeat 10-15 times.

When will the results be visible?

The results of the exercises can be noticed after 4-6 weeks of regular training. It is important to do exercises daily and not stop practicing after achieving the first results. Consistency and regularity of training will help to achieve a lasting effect.

In addition to exercise, there are other conservative treatments for pelvic floor muscle problems. They are selected depending on the patient's condition and the severity of symptoms.

Electrical stimulation. Special devices with electrodes are inserted into the vagina or rectum, where they send soft electrical impulses. Muscle contractions help strengthen muscles.
Physical therapy. The physiotherapist develops an individual treatment plan, including exercises, magnetic therapy, etc.
Medical treatment. A doctor may prescribe hormonal medications for menopausal women or medications to improve blood circulation in the pelvic area.
Biofeedback therapy (biofeedback). Special sensors record muscle activity by transmitting feedback to the screen. The patient sees how the muscles react to his efforts, and learns how to properly strain and relax them. BOS therapy of the pelvic floor muscles helps to better control muscles, develop muscle strength and helps to increase the effectiveness of training.

Surgical treatment

If conservative treatment methods do not give results, surgical intervention may be required. Surgical treatment is especially important if the weakness of the pelvic floor muscles seriously affects the patient's quality of life.

When do I need surgery?

With the ineffectiveness of regular exercise and other non-drug methods.
With constant pain, urinary or fecal incontinence.
In cases where the omission of organs becomes so significant that it causes pronounced symptoms.

Types of operations

Sling surgery is the installation of a special synthetic tape (sling) under the urethra to support the urethra and prevent urinary incontinence. The operation is indicated for stress urinary incontinence, when the patient cannot retain urine when coughing, sneezing or physical activity.

Colpopexy is the lifting and fixation of the lowered pelvic organs with the help of special synthetic materials or the patient's own tissues. The operation can be performed through the vagina or through an incision in the abdomen. 

Reconstructive surgery: colporraphy, perineoraphy, levatoroplasty — restoration of damaged muscles and tissues of the pelvic floor. The surgeon repairs and strengthens muscles and connective tissues to regain organ support. 

Why do patients choose Olympus Clinics?

Strengthening the pelvic floor muscles is an important part of taking care of your health. In case of serious violations, do not delay the visit to the doctor. You will receive professional support at Olympus Clinics. Experienced and delicate gynecologists will conduct an examination and choose the most effective treatment, taking into account your characteristics.
Make an appointment for a consultation to discuss possible treatments and keep your health and quality of life at a high level!

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