Exercises to strengthen the pelvic floor

Jan 23, 2024Mar Fondevila Cornado0 comments

Weakness of the perineal muscles, or pelvic floor, is one of the most common problems in women during menopause.

Pelvic floor and menopause

The hormonal decline affects your perineal muscles and the collagen in the tissues in this area, which act as pelvic support, so, with the arrival of this stage, the risk of suffering from pelvic floor dysfunction increases, such as urinary incontinence, prolapse or sexual problems such as dyspareunia or vaginismus .

We explain the keys and the best exercises to strengthen the pelvic floor during menopause without putting your perineal muscles at risk.

Good posture is very important

Postural correction in pelvic floor strengthening exercises is essential to avoid injuries and to not endanger your perineal muscles.

If you have to do the exercise standing up , make sure that the crown of your head is pointing towards the ceiling, that your spine is straight (do not arch your lower back or raise your chin, pushing the back of your neck back), and that your sternum is pointing slightly forward and upward (avoid sinking it, do not let your shoulders fall forward or hunch over).

If you have to do the exercise sitting down , rest comfortably on your ischial bones (the bones you feel when you rest your buttocks on a surface) and follow the same recommendations as in a standing position.

If you have to do any exercise lying down , it is better to bend your knees and place the soles of your feet on the floor or mat. Try not to arch your lower back, but don't sink it either.

Correct technique is the key.

Always do the exercises to strengthen the pelvic floor with correct technique. When you gain more control and are sure that you are able to do the exercises, you can increase their complexity , repetitions or the load of the strength exercises.

The pelvis should be in a neutral position relative to the lumbar spine. Feel the support of your sacrum and shoulder blades on the floor and try to keep your back straight.

Abdominals

Traditional abdominal exercises are not recommended if you already suffer from a dysfunction such as urinary incontinence or prolapse because these exercises increase intra-abdominal pressure and, in order to be able to perform them without problems, you need to have a healthy pelvic floor that responds appropriately to increases in pressure.

Focus on exercising the transverse abdominis muscle, that is, your deep abdominals that work in a coordinated manner with your pelvic floor.

If you want to achieve a flat stomach, a correct diet, non-harmful aerobic exercise, strength training and toning of the deep abdominal muscles are the four fundamental pillars.

Contract your pelvic floor

Close and elevate your perineal openings (urethra, vagina and anus) before any effort, during training, and before lifting weights or any movement that increases pressure on your pelvic floor.

To do it correctly, without compensating with your glutes, adductors or rectus abdominis, make sure you have located the pelvic floor muscles, that you feel them and know how to contract them properly.

Avoid excessive loads

Due to hormonal changes, women may be more vulnerable to joint injuries during intense physical exercise , either due to excessive weight load or by practicing an activity that involves high resistance. This is especially important if you have osteoporosis. A physical activity of medium resistance will be enough to improve the health of your bones and will reduce the risk of injury.

Don't forget to avoid constipation and straining when defecating, take care of your posture during daily activities, hydrate yourself correctly, adopt appropriate urinary habits, sit down when you go to pee, don't lift or carry very heavy loads, take care of your intimate hygiene with products that respect the pH of your vagina, try devices to control incontinence when you exercise, and go to regular gynecological check-ups.

What are Kegel exercises?

Kegel exercises can prevent or control urinary incontinence and other problems by strengthening the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, almost any time.

They can help you control or prevent incontinence . Incontinence is the loss of urine or stool that cannot be controlled.

Support the pelvic organs . This helps reduce incontinence and pain.

Improve pelvic floor muscle coordination . This helps strengthen and make the muscles more flexible. Exercises are helpful if you have pain during intercourse, pelvic exams, or both.

Kegel exercises can also improve your sexual health and pleasure because:

They improve blood circulation to the vagina and pelvic floor.

They make it easier to reach orgasm.

They increase vaginal lubrication (moisture).

In a future blog, we will explain these exercises in detail, how to find the muscles and what steps to follow to perform them correctly.

You can find more information at:

https://www.mayoclinic.org/es/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283

Some exercises

SUMO SQUAT EXERCISES

How do I do it? Stand with your feet slightly wider than hip-width apart, toes pointed at 45 degrees, and your torso leaning slightly forward. Bend your knees and lower your hips, stopping when your thighs are parallel to the floor. Bring your heels back to the starting position. Repeat 10 times.

Why is it good for me? These exercises are great for inner thigh muscles and flexibility, which benefits the pelvic floor.

GLUTE BRIDGE EXERCISE

How do I do it? Lie on your back on a mat, with your knees bent and your feet flat on the floor, your feet should be hip-width apart.

As you exhale, squeeze your glutes and push your heels into the floor to lift your hips toward the ceiling. Pause for a moment at the top before slowly lowering yourself back down (shoulders first, then lower back, then butt) to the mat. Repeat 10 times.

Why is it good for me? Strong glutes support the pelvis, which in turn benefits the pelvic floor.

SIDE LUNGES

How do I do it? Stand with your feet hip-width apart. Step out to the side with your left leg, then bend your left knee, push your hips back, and lower them until your left knee is bent 90 degrees. Push back up to return to start. You can alternate or complete all reps (10 to 12 should do) on your left before switching to your right. Exhale to reverse the movement and stay upright.

Why is it good for me? To strengthen and increase flexibility in the inner thigh and work the gluteal muscles to support the pelvic floor.