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The benefits of strengthening the pelvic floor muscles

Pelvic floor disorder is the part of women's health that is most neglected. This core part of their lives has a significant role to play to their general wellbeing. And not until this part fails them, most don't usually seek help from professionals or their gynecologists. It was reported in Women's Health magazine that about one third of all women will have problem with their pelvic floor muscles in their lifetime.

While obesity and pregnancy are modifiable risk factors for a weak pelvic floor muscles, menopause and vagina childbirth especially of large babies are inherent part of women lives and risk factors to a weak pelvic floor muscles.

The weakness of these muscles causes the bladder, uterus or bowel to prolapse into the vagina or in extreme cases outside the vagina. The meaning of this is that they will occasionally leak urine as the muscles tightening around the bladder becomes weak which may even make it difficult to empty their bladder completely. A weak pelvic floor muscles could also reduce the ability to hold stool or urine when needed most. It could also cause them to have decreased sexual sensation or even experience pain during intercourse. But the good thing is that there are easy and cheap ways not requiring the use of any medication or equipment to strengthen those core muscles.

Before we proceed further on how you can strengthen your pelvic floor muscles, let's talk about the pelvic floor and what muscle group makes up this floor. The pelvic floor is the area of the muscles that surrounds the pubic bones, while pelvic floor muscles comprises of three muscles which are pubococcygeus, puborectalis and iliococcygeus. Together these muscles form hammock that begins at pubic bones, attaches to sitting bones (ischia tuberosity) on either sides and ends at the tail bone.

The pelvic floor supports the bladder, uterus and the bowel. It also plays important role in urinary continence, bowel movement and sexual function. It's the core structure that supports the lower and upper body parts of the body. Weakness of these muscles will consequently have an impact on how you empty your bladder, bowel, and it may affect your sexual sensation also. Sometimes this may cause some embarrassment especially if it happens in the public places or among friends when you leak urine or unable to hold your fecal matter before reaching the lavatory.

The most efficient and effective way to strengthen those tiny core muscles is by using the Kegel techniques. With Kegel exercise, you basically contract and relax the pelvic floor muscles for few seconds. Hold your pelvic floor muscles while counting 3 to 5 seconds and relax the muscles to pee for another 3 to 5 seconds. Repeat the sequence for about 10 times. You still don't get it? Then try this, try to let your pee out for about 3-5 seconds, then hold it for another 3-5 seconds. Repeat this sequence severally. Some women report improvements within one to six months.

This exercise when done properly may reduce the frequency and severity of pelvic organ prolapse, reduce incontinence and even improve sexual sensation. A strong pelvis core can also reduce back pain and improve your posture.

But note that, It is always advisable to begin a new exercise regimen with your personal trainer or experts in this area before carrying on all alone. Kegel exercise is very simple to perform but you need to get it right first to rip the full benefits. 

Content created and supplied by: RiteOn (via Opera News )


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