Outsmart Pelvic Floor Relaxation with the Right Kind of Resistance!
Why Fight Pelvic Floor Relaxation? Several Reasons, that’s why!
Who says “resistance is futile?” Actually, if you’re a Star Trek fan, you’d know that it was the futuristic biotech, “Borg” fictional race that coined the popular phrase. And, while the quote works beautifully for the Borg and pop culture, in the world of urology, resistance isn’t futile when dealing with pelvic floor relaxation. Learn about a few exercises that can go a long way to strengthen pelvic floor muscles and prevent the progression of potential pelvic muscle disorders and discomfort.
Why Fight Pelvic Floor Relaxation? Several Reasons, that’s Why!
Anymore, you seldom hear an argument against striving toward relaxation. In a society where we often try to cram 24 hours into a 60-minute block, we’re often reminded why it’s important to relax! The story concerning pelvic floor relaxation, however, is the opposite. We rely on pelvic floor muscles to ensure proper bladder, bowel, and sexual health (among other important uses.) When circumstances such as childbirth, excess weight, and heavy lifting relax these essential muscles, the outcome can lead to pain, discomfort, and pelvic floor disorders, including:
- Painful urination or a feeling that the bladder is never quite empty
- Urinary incontinence, in which there is little to no control of the bladder
- Fecal incontinence, in which there is leakage or loss of bowel control
- Constipation or discomfort during bowel movements
- Pelvic organ prolapse, in which the uterus, bladder or bowel may push the vagina, creating a bulge through the vaginal canal
- Progressive aging
Whether it’s genetics, physical circumstances or the process of time that cause pelvic floor relaxation, the good news is that there is a way to combat it.
Putting Pelvic Floor Muscles Through the Paces
In some cases, certain exercises can be extremely beneficial in helping to strengthen pelvic floor muscles. Even if pelvic muscles haven’t relaxed, participating routinely in the following exercises can help prevent pelvic muscle disorders from manifesting. And, the best part – all of these exercises can be done from the comfort of your own home:
One of the most well-known pelvic floor muscle strengthening exercise you can perform are Kegel exercises. Both men and women can practice Kegels by locating their pelvic floor muscles, squeezing them, and then releasing in five second increments for 30 repetitions, twice a day (these can be done while sitting, lying down or standing.)
- Strengthen and Stretch
Strengthening exercises all in a lying down position, such as knee folds, that engage the pelvic floor and abdominals by lowering one knee to the floor and bringing it back upright; toe taps, in which legs are lowered to a table top, and lifted backup; and hip bridges, that rely on the rise and fall of your abdomen with bent knees and feet planted on the ground can help build muscle in the pelvic floor.
There are multiple yoga poses that encourage strengthening of the pelvic floor muscles, including Malasana, a squatting pose, and Legs up the Wall not only help to protect from pelvic floor relaxation, they also help to boost pelvic muscle strength and promote even breathing (for the best kind of relaxation–for the mind!)
The Help You Need AND the Solution You Can Trust
Although pelvic floor muscle exercises are a valuable solution in the aiding (and prevention) of pelvic muscle disorders, don’t despair if you feel that results are slow in the making. It can take time for these hard-working muscles to develop the healthy resistance needed to maintain proper urinary and bowel health.
If, for any reason, you have concerns regarding pelvic floor relaxation or experience ongoing pain, discomfort, incontinence or other urological issues, please don’t hesitate to call us at 574-234-4100.
We have a professional, experienced and friendly team of urologists to help you find a solution.