Too many people overlook the importance of pelvic floor exercises for overall health. These days we tend to live much more sedentary lives. There are many modern innovations that make our lives easier and cut the amount of physical work we need to do each day.
The result of this is that the level of general fitness is much less than 60 years ago. Although a lot of people do exercise and keep fit key muscle groups deep within the body can be missed. This includes the pelvic floor muscles and these can grow weak over the years and create a number of associated health issues.
What do the Pelvic Floor Muscles Do?
The pelvic floor muscles are incredibly important for essential bodily functions. This key muscle group supports the vital organs in the pelvic region including the liver, kidneys, bladder, gut and reproductive systems.
As well as providing a cushioning support for these organs the pelvic floor muscles can assist with daily functions. If you do not do regular pelvic floor exercises then these muscles can weaken over the years causing issues such as:
• Constipation
• Incontinence
• Reduced sexual function
• Prolapse
Pelvic Floor Exercises
The problem with general exercise regimes is that they tend to focus on the large muscle groups such as the stomach, buttocks, thighs etc. This means you may not be effectively exercising your pelvic floor muscles despite having good general fitness.
• Fortunately it is very easy to add pelvic floor exercises to your general routine.
• These exercises are very straightforward and just a few simple reps a day can start targeting and toning this important area.
• Pelvic floor exercises involve a basic squeeze, hold and release pattern.
• To get started you need to make sure you have clearly identified your pelvic floor muscles. Remember these muscles help to regulate important functions.
• The muscles you use when passing urine or faeces are part of the pelvic floor and are easy to identify.
• Start off by sitting quietly and gently squeezing these muscles. Now try and squeeze then hold for 5 seconds. Release and repeat.
• If you are just getting started with pelvic floor exercises then a simple routine of 10 squeeze and hold repetitions twice a day, every day is a good place to begin.
• You will be surprised at how quickly you noticed improvements in this area.
• Over time you can increase the amount of time you hold the muscles for. You should be able to build up to squeezing and holding for up to 1 minute within just a few months.
• Just a few pelvic floor exercises can be extremely beneficial to your health so it makes sense to get started as soon as possible.