The Forgotten Muscle Group: Understanding Your Pelvic Floor and Why It Matters
The pelvic floor—heard of it? If you haven't, you're not alone. Despite its crucial role in both men's and women's health, the pelvic floor often gets overlooked in discussions about overall wellness. This blog post aims to shed light on what the pelvic floor is, why it's vital to take care of it, and how you can maintain its health right from the comfort of your home.
What is the Pelvic Floor?
The pelvic floor is a set of muscles that stretch like a hammock from the front of your pelvis to your tailbone. Think of it as the foundation of your core, supporting vital organs like the bladder, intestines, and for women, the uterus. It's essential for controlling urination, bowel movements, and, for women, vaginal pressure.
Why Is It Important?
Working on your pelvic floor is not just for postpartum moms or those dealing with incontinence. A strong pelvic floor is essential for everyone, regardless of age or gender, for several reasons:
1. Posture and Balance: These muscles contribute to your overall stability and posture.
2. Digestive Health: A healthy pelvic floor aids in bowel movements.
3. Sexual Function: For both men and women, a well-toned pelvic floor can lead to more satisfying sexual experiences.
Simple Steps for Everyday Pelvic Floor Health
You don't need to enroll in an advanced yoga class to start caring for your pelvic floor. Here are some basic things everyone can incorporate into their daily lives:
Awareness
First, become aware of these muscles. The next time you go to the bathroom, try stopping your stream of urine midway. The muscles you engage to do this are your pelvic floor muscles.
Kegel Exercises
The tried-and-true exercise for the pelvic floor is the Kegel. Here's how you can do them:
*Please note that Kegels are not always helpful for those who have pelvic pain or an overactive pelvic floor. If this sounds like you, you may want to seek professional help from a physical therapist.
1. Identify the Muscles: The first step is to make sure you know which muscles to contract. These are the same muscles you used to stop your urine flow.
2. Contract and Release: Tighten your pelvic floor muscles, hold the contraction for 5 seconds, and then relax for 5 seconds.
3. Repeat: Try it four or five times in a row.
Squats
Body-weight squats engage your pelvic floor. Make sure your feet are shoulder-width apart and your back is straight. Lower yourself as though you're sitting on a chair and then come back up. Repeat 10-15 times.
The Pelvic Tilt
If you're reading this and sitting down, here's something you can do right away to engage your pelvic floor:
1. Sit up straight and inhale deeply.
2. As you exhale, engage your pelvic floor muscles and tilt your pelvis slightly back. Imagine you have a thick milkshake you are trying to “suck up” through an imaginary straw in the vaginal canal.
3. Hold for a couple of seconds and release.
Everyone can benefit from a strong pelvic floor, not just particular groups of people. From maintaining posture to aiding in digestion and improving sexual function, a healthy pelvic floor is integral to your overall well-being. With just a few simple exercises, you can begin to strengthen this essential muscle group. To get in touch with Dr. Sarah Avery for more information about your pelvic floor health schedule a free 20-minute consult at https://www.inmotionintegrativept.com/.