Weakness of the pelvic muscles is a common problem in men and women, but it is more common among women, as it affects one in three women.
Consequences of weak pelvic muscles include urinary incontinence, pelvic pain, and pelvic prolapse, which affects other organs such as the bladder, vagina and rectum because these areas support the pelvic floor muscles.
Although it is a common problem for women, most of them do not try to resort to treatment methods because of embarrassment or because they assume that it is a natural problem, perhaps because they know that everyone has the same problem.
Although Kegel exercises are the traditional treatment for this condition, there are a group of stretching exercises that help you strengthen the Kegel muscles.
This problem is often associated with a muscle deficiency in the abdomen, hips, back, and diaphragm, which form the basis of the pelvis. Work out exercises to strengthen the muscles of the hips and abdominal muscles.
Benefits of pelvic floor strengthening exercises
Stretching exercises strengthen the pelvic muscles around the bladder, vagina or penis. Pelvic floor exercises promote cessation of incontinence and a better intimate relationship with your partner.
Although this problem is frightening from the point of view, you can control the pelvic muscles and sometimes other parts of the body are trained, such as the arm, leg, abdomen.
Pelvic muscle strengthening exercises support bladder and bowel activity, improve bladder control. The pelvic muscles will become stronger through a regular exercise program and this is important for both men and women.
Among the benefits of pelvic-strengthening exercises are improving recovery after childbirth and gynecological surgery, improving recovery after prostate surgery, increasing orgasm, increasing social confidence, improving bowels, and reducing the feeling of stomach bloating.
Before beginning a pelvic floor muscle training program it is important that you are able to correctly identify your pelvic floor muscles.
You can talk to a professional if you are having any problem identifying the pelvic floor muscles so that you can do the exercise correctly and get rid of the symptoms of difficulty controlling your bladder or bowels.
It is best to have a specialist identify the pelvic muscles and develop a training program for you.
1. Bridge exercise with rotating thighs
Exercise helps you strengthen your pelvic muscles which is important when it comes to removing excess pressure on the knees. When your primary muscles are weak, a heavier load is placed on the calf muscles and knee joints which can lead to fatigue and pain.
In order to perform this exercise, you need to lie on your left side with the knees bent at an angle of 90 degrees. Begin to raise the upper leg, but keep the other leg in its position. The right leg is often raised as much as possible and fixed during lifting for a period of time. Repeat 15-20 times on each side.
2. Squatting with the integration of the pelvic muscles
Stand in a straight position with the feet wide hip-width apart and take a small angle with your toes and arms by your side until you achieve relaxation of the pelvic muscles.
Inhale through your nose and squat down comfortably and allow the pelvis to relax. Then exhale through your mouth and return to standing again and holding the feet. Repeat the same steps 10 times.
3. Kegel exercises
You can identify the pelvic muscles by trying to urinate and then stopping halfway. Once you have identified the pelvic muscles, engage the muscles in the exercise by tensing and contracting the muscles, then contracting for 5 seconds and relaxing for 5 seconds.
Repeat the same steps 4 times in a row and three times a day. Try to focus on breathing comfortably while contracting the pelvic muscles and taking care not to bend other muscles such as the legs and thighs.
This is because Kegel exercises focus on the pelvic muscles, which we use to stop the flow of urine. Dr. Philip Zamrin, professor of urology at Southern Dallas Medical Center, states that Kegel exercises are very helpful in the early stages of pelvic muscle weakness.
It is preferable to continue practicing Kegel exercises for approximately 6-12 weeks to obtain good results.
Causes of weak pelvic muscles
When hormonal changes occur and the weight of the uterus increases, it can lead to weak pelvic muscles.
especially natural childbirth, because the bladder control muscles weaken and lead to damage to the nerves, bladder and supportive tissues, which leads to a decline in the pelvic muscles. When the bladder falls, pressure can increase and pelvic muscles weaken.
One of the symptoms of aging may be weakness of the bladder muscles, thus reducing its ability to store urine.
After menopause, a woman’s body produces less estrogen, and this hormone helps keep the lining of the bladder and urethra healthy. When these tissues deteriorate, they can worsen the weakness of the pelvic muscles.
Any operation performed in the female reproductive system, including the removal of the uterus, may cause damage to the support of the pelvic floor muscles, which can lead to weakness of the pelvic muscles.
Often the occurrence of enuresis is due to a side effect of prostate cancer treatment.
Urinary tract tumor
When a tumor occurs anywhere in the urinary tract, it can block the normal flow of urine, leading to overflow incontinence or stones forming in the bladder and sometimes urine leakage and muscle weakness over time.
Prevention and control
The best way to protect against the consequences of weak pelvic floor muscles is to exercise to improve muscle strength.
These exercises are called pelvic floor exercises or Kegel exercises and are specifically designed to help people control their pelvic floor muscles.
These exercises include tightening the pelvic muscles and then relaxing and repeating several times for each cycle. Kegel exercises are often the best option for you.
It is also important to consider the reason for the weakness of the pelvic muscles that can occur due to weight gain. In this case, the excess weight must be lost. Or get rid of frequent constipation by eating vegetables and fruits rich in fiber. If you have a chronic cough you should seek medical attention.