Pelvic health issues are more common than most people think, but they often go unspoken because of embarrassment or simply not knowing enough about them. This silence can lead to delays in getting diagnosed and longer periods of suffering, as seen in the stories of women who have courageously shared their experiences.
Take Natashja Wilson, for instance. At just 18, she noticed a troubling bulging sensation in her vagina, along with incontinence and discomfort during sex. Unfamiliar with her condition and too embarrassed to seek help, she endured these symptoms for over a year before finally being diagnosed with uterine prolapse.
Elena Filipczyk’s experience further emphasizes this point. For years, she battled with severe pain during any attempt at vaginal penetration, which made even using a tampon impossible. It wasn’t until she finally sought help that she was diagnosed with vaginismus, a condition where the pelvic floor muscles involuntarily tighten, making penetration painful or impossible.
These stories aren’t just rare cases; they show a bigger problem where pelvic health issues are often ignored or not well understood. By sharing these experiences, we can start to break down the stigma and silence around these issues, helping more women feel comfortable seeking the care they need and deserve.
Here’s a detailed guide on how to make sure you are doing pelvic floor exercises correctly. Let’s start with the basics!
What Are Pelvic Floor Exercises?
Your pelvic floor is a set of muscles that sit like a hammock at the bottom of your pelvis. They support important organs like your bladder, bowel, and uterus (if you’re a woman). These muscles also play a big role in controlling when you pee, poop, or pass gas. Plus, they’re key players in sexual function.
Pelvic floor exercises are designed to strengthen these muscles. They involve contracting and relaxing the muscles, similar to how you might flex your biceps to make them stronger. The Kegel exercise, the most well-known type of pelvic floor exercise, was developed by Dr. Arnold Kegel to assist women in improving bladder control.
Fortunately, there are now resources available to help women strengthen their pelvic floor muscles and manage related conditions. One helpful resource is the Pelvic Floor Exercise app, which guides users through daily routines aimed at preventing or reducing issues with the pelvic floor.
But how do you know if you’re doing them right? Let’s break it down in simple terms so you can confidently perform these exercises and reap the full benefits.
Why Doing Them Right Matters?
You might think pelvic floor exercises are easy—just squeeze, right? Well, not exactly. While the concept is simple, it’s easy to do them wrong, and doing them incorrectly can actually weaken the muscles or cause other problems. For example, some people mistakenly use their stomach, thigh, or butt muscles instead of the pelvic floor muscles. Others might hold their breath, which is also a no-no.
If you’re not sure you’re doing the exercises correctly, you might not see the benefits, and worse, you could be making things worse. In fact, some experts now say that teaching girls how to do pelvic floor exercises while they’re still in school could help them avoid problems later in life, like incontinence or prolapse.
The National Institute for Health and Care Excellence (NICE) has put forward new guidelines suggesting that girls aged 12 to 17 should learn these exercises as part of their education. They believe that starting young could make a big difference in preventing pelvic floor issues down the road.
So let’s dive into how to make sure you’re doing them right.
Step-by-Step Guide to Doing Pelvic Floor Exercises Correctly
- Find the Right Muscles
You don’t need fancy equipment or a doctor’s visit to check on your pelvic floor. Here’s a simple way to do it:
During urination: Try to stop the flow of urine midstream. If you can do this, you’re engaging your pelvic floor muscles. However, don’t make this a habit, as it can lead to other issues.
During a Kegel exercise: Imagine you’re trying to prevent passing gas or stop the flow of urine. If you feel a lift in your pelvic area, those are your pelvic floor muscles working.
These checks can give you an idea of how your pelvic floor is functioning. If you struggle with these exercises or feel no movement at all, it might be a sign that your pelvic floor needs some attention.
How to Touch and Feel Your Pelvic Floor?
If you’re curious about what your pelvic floor feels like, here’s a simple way to check:
Internal Check: Women can insert a clean finger into the vagina and then contract the pelvic floor muscles. You should feel a lifting and tightening around the finger. For men, a similar check can be done by inserting a finger into the rectum.
External Check: You can also place a hand on the area between your genitals and anus (the perineum). When you contract your pelvic floor, you should feel this area lift slightly.
This hands-on approach can help you become more aware of your pelvic floor and how it functions during exercises.
What Does a Healthy Pelvic Floor Feel Like?
A healthy pelvic floor should feel like any other well-functioning muscle: responsive, strong when contracted, and relaxed when not in use. When you engage your pelvic floor, you should feel a gentle lifting sensation inside. After the exercise, these muscles should easily return to a relaxed state.
If your pelvic floor feels tight or painful, this could indicate overactivity, which is just as problematic as weakness. In this case, relaxation techniques and stretches might be necessary before beginning a strengthening routine.
- Get into the Right Position
Finding the right position can make these exercises more effective and comfortable. Many people start with lying down because it reduces the effects of gravity, making it easier to feel muscle engagement.
Lying Down:
Begin by lying on your back with your knees bent and your feet flat on the floor. This position is ideal for beginners as it helps isolate the pelvic floor muscles without the added pressure of supporting your entire body weight.
It allows you to focus on the specific muscles you’re targeting, making it easier to identify and engage them correctly.
Sitting or Standing:
As you become more comfortable with the exercises, you can progress to sitting or standing positions. These positions mimic daily activities, making it easier to integrate pelvic floor strength into your routine.
For sitting, choose a chair with a firm seat and sit with your back straight and your feet flat on the floor. When standing, keep your feet hip-width apart and your weight evenly distributed.
Squats:
Yes, squats are also great for your pelvic floor! When done correctly, squats can strengthen not only your glutes and thighs but also your pelvic floor. Just be sure to maintain proper form to avoid overstraining these muscles.
It not only works your legs and glutes but also engages your pelvic floor, especially when you focus on contracting those muscles as you stand up from the squat.
A strong pelvic floor contributes to better core stability, and squats help by activating both areas simultaneously.
Squats mimic everyday movements like sitting down and standing up, making them practical exercises for maintaining pelvic floor strength in your daily life.
- Practice the Squeeze Slowly
Begin by tightening your pelvic floor muscles for about three seconds, then relax for three seconds. Make sure you’re not using your stomach, leg, or butt muscles. To check, place a hand on your stomach—it should remain relaxed. Also, remember to breathe normally throughout the exercise.
Once you can easily hold the contraction for three seconds, try to increase the time to 5 or even 10 seconds. The goal is to work up to three sets of 10 repetitions daily. Don’t rush; it’s more important to do them correctly than quickly.
- Incorporate Them into Your Routine
To make it easier to keep up with your exercises and do them correctly, try using the Pelvic Floor Exercises app. This app helps guide you through each exercise, reminds you when it’s time to practice and keeps track of your progress. By using the app, you can easily fit these exercises into your daily routine and see real improvements over time.
Signs Your Pelvic Floor Needs Attention
So, how do you know if your pelvic floor is in good shape or if it’s “messed up”? Here are some signs to watch out for:
- Leakage: If you experience urinary or fecal incontinence when you laugh, sneeze, or exercise, this is a sign of a weakened pelvic floor.
- Pressure or Heaviness: A feeling of heaviness or pressure in your pelvic area, often described as a “falling out” sensation, could indicate pelvic organ prolapse, a condition where the pelvic organs droop due to weakened support.
- Pain: Pain during intercourse, difficulty with bowel movements, or lower back pain can also be signs of pelvic floor dysfunction.
If any of these symptoms sound familiar, it’s a good idea to consult a healthcare professional who can provide a more personalized assessment and recommend appropriate exercises or treatments.
Should Your Pelvic Floor Be Tight or Loose?
When it comes to pelvic floor health, balance is key. Neither overly tight nor overly loose muscles are desirable:
Tight Pelvic Floor: While it might seem like tight muscles are a good thing, an overly tight pelvic floor can cause pain, discomfort, and even difficulty with bowel movements. It’s essential to include relaxation exercises if your pelvic floor tends to be tight.
Loose Pelvic Floor: On the other hand, a weak or loose pelvic floor can lead to issues like incontinence and pelvic organ prolapse. Strengthening exercises, like Kegels, are important to keep these muscles firm and supportive.
Other Tips for a Healthy Pelvic Floor
While pelvic floor exercises are crucial, they’re not the only thing you can do to keep these muscles in good shape. Here are a few more tips:
- Maintain a Healthy Weight: Extra weight puts pressure on your pelvic floor, so maintaining a healthy weight can reduce strain on these muscles.
- Avoid Heavy Lifting: If you must lift something heavy, be sure to engage your pelvic floor muscles before and during the lift. This can help protect them from injury.
- Stay Hydrated: Drink plenty of water, but avoid excessive caffeine and alcohol, which can irritate the bladder.
- Eat a Balanced Diet: A diet high in fiber can help prevent constipation, which puts stress on the pelvic floor muscles.
Conclusion: Take Charge of Your Pelvic Health!
Pelvic floor exercises are a simple yet powerful tool for improving your health and well-being. NICE estimates that up to 140,000 women each year could benefit from learning and practicing pelvic floor exercises.
If you’re struggling to identify the right muscles or aren’t sure you’re doing the exercises correctly, it’s a good idea to see a healthcare professional. A physical therapist who specializes in pelvic floor issues can give you personalized guidance and may even use biofeedback to help you see how your muscles are working.
Additionally, if you’re doing the exercises but still experiencing issues like urinary incontinence, pelvic pain, or sexual dysfunction, it’s important to get checked out. These symptoms could be a sign of a more serious problem that needs medical attention.
