Welcome to my Blog about fitness, workouts, diet and about my personal fitness journey
We all have different style for everything in life, different values, different goals, but we all do have something in common. We all want to be healthy & happy.
What is pelvic floor?
Your pelvic floor is a broad sling of muscles, ligaments and sheet-like tissues that stretch from your pubic bone at the front of your body, to the base of your spine at the back.
The pelvic floor is has the ability to stretch in response to weight, and bounce up again. If it bears weight for a long time, as it does during the pregnancy, the muscles or tissues can become overstretched and weak.
Why is pelvic floor so important?
Pelvic floor supports your bladder, bowel, and uterus (womb), and gives you control over when you empty your bladder and bowel.
Having a weak perlvic floor makes it harder for you to squeeze the muscles at the bottom of your bladder to prevent wee from escaping. You may accidentally leak a little wee when you cough, sneeze or exercise. This is called STRESS INCONTINENCE.
Pelvic floor affects VAGINAL MUSCLES. You may find sex less satisfying, and feels less sensitivity in your vagina, if you pelvic floor is weak.
During the lifetime every woman will experience changes on their pelvic floor due to hormonal changes and the importance of pelvic floor exercises is crucial!
How pregnancy affects pelvic floor (PF)?
Pregnancy can bring changes to PF since as early as 12 weeks. It is adviced to start with PF exercises as soon as woman finds out she is pregnant. During the pregnancy PF gets under more pressure and "accidents" can happen more often.
After delivery midwifes advice with PF exercises as soon as the baby is out.
How do I find PF muscles?
Sit on the arm of a chair, or the edge of a table, and imagine that you're trying to stop yourself from passing wind at the same time as stopping your flow of wee, mid-stream. The feeling is one of squeezing and lifting, or pulling up and in around your from and back passages, as if you are lifting your perineum off the chair.
You should squeeze hard enough to feel a little trembling in your vagina. If you pull hard enough, you may also feel your lower tummy muscles tightening, but you shouldn't feel anything above your belly button. Try to hold contraction for between 6 seconds and 10 seconds and then relax. Try to feel the difference between when the muscles are relaxed, and when they are tight.
You need to squeeze and lift without pulling in your upper tummy, squeezing your legs together, thightening your buttocks and holding your breath.
You should be doing these exercises 3 times a day, up to 20 squeezes and you can do them anywhere, anytime.
How PILATES can help with PF health?
Pelvic organ prolapse
The organs withing a woman's pelvis (uterus, bladdeer and rectum) are supported by pelvic floor. If PF are weakened by overstretching, the pelvic organs can bulge (prolapse) from their natural position into the vagina. When this happens it is known as pelvic organ prolapse. Sometimes a prolapse may be large enough to protrude outside the vagina.
WHY DOES PELVIC ORGAN PROLAPSE HAPPEN?
If you would like to read more about prolapse, please read here.
Make sure you look after your pelvic floor muscles. It might not look important right now, but you will notice the difference in the future if you make sure you keep squeezing your pelvic floor few times a day. At least your sex will be more enjoyable! :)
Passionate about fitness, happiness, dreams!