The pelvic floor muscles are a stratum of muscles that extend from the pubic bone to the tailbone. It is structured like a muscular trampoline. The pelvic floor muscles are frequently overlooked, even though they are some of the most significant muscle groups in your body, contributing extensively to a sexual reaction, guiding a child’s head down the delivery canal, and giving support to your bladder, bowel, and uterus. A physically powerful and well functioning pelvic floor aids in holding a full bladder. Your pelvic floor muscles contract to prevent the leakage of urine when you laugh, sneeze, cough and move. Can you picture what would ensue if these muscles weren’t working properly? If you have experienced weakness in your pelvic floor after having a baby, you most likely can understand how important these muscles are.
1 in 3 women will experience issues with the pelvic floor in their lifetime. And here is a story. I recently came back from Costa Rica. I had a blast surfing, doing nothing and enjoying the beach. One of the days I decided to do a horseback riding excursion. My group had a mom in her 50s and two of her teenage daughters. This was my first time horseback riding, but after a few minutes, I got the gist of it. How to work my core, legs and all different muscles involved. It’s a workout! We would go a little faster on one occasion and as we went on about it, my mom friend admitted to something. She had completely peed herself during the ride. She didn’t make a huge deal out of it, but I felt bad for her. A weak pelvic floor does not belong in a saddle. These muscles need to be strengthened after pregnancy, or you will suffer the consequences later in life; just like she did. Even if you do not have leakage, the constant urge to urinate or heaviness in your vagina right after having babies, it does not mean that everything is fine.
How Do You Strengthen Your Pelvic Floor
You need to do the exercises every day. Follow the following steps in conducting these exercises and you’ll have a strong pelvic floor before you know it.
You might find it helpful to do a ‘squeeze’ and pull just before you do something that would otherwise cause a leak, such as coughing or lifting. Engaging levator ani (one of the pelvic floor muscles) is crucial here.
After several weeks of exercising, your muscles will start to feel stronger. You may find that you can squeeze the pelvic floor muscles for much longer without the muscles feeling tired.
If the above list seems too much for your mommy brain, try special devices designed specifically for working out your pelvic floor. I personally use Elvie and I love it! You connect your device to your phone and follow the instructions. It’s that easy and you will actually know if you are doing the exercise correctly because Elvie will let you know. Good luck ladies!