Have you ever laughed so hard that you peed a little? Has an unexpected sneeze sent you running for a shower and a change of underwear? If so, you're not alone. Stress incontinence, a common symptom of pelvic floor dysfunction, affects 50% of adult women. That percentage increases as a woman ages, though pelvic floor issues are common during pregnancy and after childbirth as well. If you're dealing with symptoms of pelvic floor dysfunction, read on to learn more about the benefits of pelvic floor exercises and how they can strengthen your pelvic muscles.
What is pelvic floor dysfunction?
Benefits of pelvic floor exercises
There are a variety of ways to strengthen your pelvic floor at home, whether you're dealing with PFD or as a preventative measure. Some of the benefits of pelvic floor exercises include increased bowel and bladder control and an overall strong lower back and core.
These core muscles work alongside your abs and back muscles to keep your organs in line and functioning properly. They're also the same muscles that are in use when lifting, exercising, or having sex. Strengthening these muscles makes those activities easier, or more comfortable and enjoyable.
Kegel exercises for women
Kegels are the most recommended pelvic floor exercises. They can be done virtually anywhere simply by squeezing and lifting the same muscles you'd use to stop the flow of urine. It's recommended that the kegel lift and squeeze exercise is held for ten seconds, followed by relaxing the muscles and then continuing with another set.
The bridge
This exercise that works your glutes can strengthen the pelvic floor. Lay on your back with your knees at a 90-degree angle. Push through the bottoms of your feet and lift your hips from the ground while squeezing your pelvic floor muscles. Repeat.
The standing pelvic tilt
Try this exercise to strengthen your lower back and pelvic floor muscles. Stand straight with your back against a wall. Push your lower back against the wall. Hold, and repeat. This exercise is also effective for strengthening your core.
