The pelvic floor consists of a group of muscles and ligaments that support the bladder, uterus, and rectum. These muscles also help control the release of urine and feces. When the pelvic floor muscles are weak or tight, they can cause a range of problems, including urinary incontinence, difficulty emptying the bladder or bowels, and pelvic pain. People at risk of pelvic floor problems include those who are pregnant or have given birth, have had surgery in the pelvic area, or are overweight. Men and women of all ages can also experience pelvic floor problems. There are a number of stretches that can help relieve tightness and pain in the pelvic floor muscles. We’ll explore some of the best stretches below.
Kegel exercises are one of the most effective ways to strengthen the pelvic floor muscles (3). These exercises involve repeatedly contracting and relaxing the muscles that stop the flow of urine.
To do a Kegel exercise:
As you get stronger, you can increase the length of time you contract the muscles. Kegel exercises can be done anywhere and at any time, making them an easy and convenient way to strengthen the pelvic floor.
The pelvic tilt is another great exercise for strengthening the pelvic floor muscles.This exercise can be done lying down, sitting, or standing.
To do the pelvic tilt:
As you get stronger, you can increase the length of time you hold the tilt. You can also add a gentle rocking motion to the pelvic tilt to further stretch and strengthen the muscles.
The Happy Baby pose is a popular yoga stretch that can help relieve tension in the pelvic floor muscles.
To do this pose:
Read More: Pilates For Pelvic Floor Injury: Top Exercises For Improving Muscle Strength
Child’s pose is another restorative yoga pose that can help stretch and relieve tension in the pelvic floor muscles.
To do this pose:
Diaphragmatic breathing, also known as belly breathing, is a type of deep breathing that can help relax the pelvic floor muscles. This type of breathing encourages the use of the diaphragm, a muscle located at the base of the lungs that helps with deep breathing (1).
In the process of diaphragmatic breathing, a functional relationship between the diaphragm and pelvic floor is established. This can help prevent or relieve pelvic floor disorders.
To do diaphragmatic breathing:
Deep squats are a great way to stretch and strengthen the pelvic floor muscles. To do a deep squat:
Bridge pose is a yoga pose that can help stretch and strengthen the pelvic floor muscles.
To do this pose:
This Pilates-inspired exercise is a great way to stretch and tone the pelvic floor muscles. To do a Pilates scissor kick:
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Knowing some of the causes of pelvic floor dysfunction can help you avoid them and keep your pelvic floor healthy. Some common causes of pelvic floor dysfunction include:
Natural childbirth and vaginal delivery can put a lot of strain on the pelvic floor muscles, resulting in tears or other damage. This is why it’s so important for pregnant women to do pelvic floor exercises to help keep the muscles strong and prevent dysfunction (6).
Being overweight or obese puts extra strain on the pelvic floor muscles, which can lead to dysfunction (5). Losing weight can help reduce the strain on the muscles and prevent or treat pelvic floor dysfunction.
Constipation can cause straining and increased pressure on the pelvic floor muscles, which can lead to dysfunction (7). Making sure to eat a high-fiber diet and drink plenty of fluids can help prevent constipation and reduce the risk of pelvic floor dysfunction.
Like constipation, coughing can also cause straining and increased pressure on the pelvic floor muscles (9). This can be due to a number of things, such as smoking, allergies, or respiratory infections. If you have a chronic cough, it’s important to get it treated so that you can reduce the risk of pelvic floor dysfunction.
Lifting heavy objects can put strain on the pelvic floor muscles and lead to dysfunction (2). If you do a lot of lifting, it’s important to be careful and use proper technique to avoid putting unnecessary strain on the muscles.
Sitting for long periods of time can put strain on the pelvic floor muscles and lead to dysfunction (8). Make sure to take breaks often and use good posture to avoid putting unnecessary strain on the muscles.
Read More: Pelvic Floor Exercises For Pregnancy: 6 Safe Exercises To Get Rid Of Aches
Hormonal changes, such as those that occur during menopause, can weaken the pelvic floor muscles and lead to dysfunction (4). Taking steps to maintain hormone levels can help prevent or treat pelvic floor dysfunction.
As we age, the pelvic floor muscles can weaken and lead to dysfunction (9). Doing pelvic floor exercises regularly can help prevent or treat pelvic floor dysfunction.
The symptoms of pelvic floor dysfunction can vary depending on the underlying cause. However, some common symptoms include:
Treatment for pelvic floor dysfunction will vary depending on the underlying cause. However, some common treatment options include:
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There are many benefits to strengthening the pelvic floor muscles with exercise. Some of these benefits include:
There are many benefits to strengthening the pelvic floor muscles with exercise. If you are experiencing any problems with urinary or fecal incontinence, prolapse, or sexual dysfunction, talk to your doctor about whether pelvic floor muscle exercises could help.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!