The Hybrid Journal — Training
EVERY WOMEN'S GUIDE TO A STRONGER PELVIC FLOOR
When it comes to our physical health - many of us are aware of the important role that exercise plays. A lot of us will also be aware of the incredible mental health benefits that exercise provides as well. As physiotherapists, our goal is to ensure that you stay injury free, pain free and comfortable so that you are able to exercise throughout your life stages.
Women in particular, may find that their bodies and therefore their exercise needs change over a lifespan. The female body is incredible and can change through puberty, during the childbearing years (pregnancy and postpartum), and post menopause. Ensuring that the pelvic floor muscles are functioning at their best during these times is important and can make a world of difference to a women's confidence and ability to exercise as she chooses.
What is the pelvic floor?
The pelvic floor muscles are a sling of muscles that make up the floor of the pelvis. They function to control the bladder and bowels, during sexual intercourse, and to support the pelvic organs (bladder, uterus, rectum) during daily life. They also play a large role in pelvic joint stability.
This key group of muscles are affected by hormonal changes that occur over a life, as well as during key events such as childbirth and menopause. Because of this, it is vital that all women are aware of possible signs and symptoms of pelvic floor dysfunction, and how they can help themselves to reduce symptoms or prevent them in the first place.
Pelvic floor dysfunction
Common signs and symptoms of pelvic floor muscle dysfunction that may present during exercise include bladder or bowel leakage with jumping/running/lifting weights, prolapse symptoms such as heaviness or bulging sensations, or pelvic pain. The muscles may be weak, tight or uncoordinated to cause these symptoms.
The pelvic floor muscles behave in a similar way to other skeletal muscles in the body. They are voluntary muscles which means that we can choose to contract/relax them. It also means that they are trainable. To have a well functioning pelvic floor you need to have a good squeeze, as well as an adequate relaxation. The muscles also need:
- To have good endurance and hold time
- To have speed and come on quickly when needed
- To have coordination when needed (eg. when jumping or sneezing)
- To be able to activate in many different positions such as standing, squatting or lunging
When the pelvic floor is functioning well - you should feel a 'squeeze' and a 'lift' up towards your abdomen, and then a relaxation back down in reverse. You should feel this occurring through vaginal and rectal passages.
Cues to tighten the muscles:
- Imagine you are holding in urine or wind
- Imagine you are holding in a tampon
- Imagine you are sucking a milkshake up a straw
- Imagine a lift going up a high rise building
- Imagine you are picking up blueberries with your muscles
Cues to relax the muscles:
- Imagine a pebble dropping into a lake and the ripples slowly getting wider
- Imagine sinking into hot sand
- Imagine the elevator is slowly moving back down the high rise building
- Imagine letting go of wind
If you or someone you know is experiencing ongoing symptoms such as bladder or bowel leakage, prolapse or pain - booking in to see a women's health physiotherapist at Four Physio is the best place to start. These problems are incredibly common, but are not considered normal, and there is often always a treatment option to minimise or take away unwanted symptoms.
Yours truly,
The Four Physio team.