Women's Health: Why Strengthening Your Pelvic Floor Matters

Women's health is an essential topic that should be a priority for every woman. From menstruation and sexual health to hair loss and vitamin deficiencies. One area of health that often gets overlooked is the pelvic floor. These muscles are a crucial part of the female anatomy, and they play a significant role in many aspects of a woman's life. Let's discuss why it's important to strengthen your pelvic floor and the health benefits that come along with it.

What is the Pelvic Floor?

The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. These muscles act like a sling, holding these organs in place. More importantly, tightly, in place. These muscles also play a vital role during a viable pregnancy, in sexual function, and in helping keep control of the flow of urine and bowel movements.

Why is it important to strengthen these muscles?

There are many health benefits that come along with strengthening your pelvic floor, including:

1. Prevention of incontinence: a weak pelvic floor can lead to little to no control over urination and defacation. By strengthening these muscles, you can reduce the risk of having these episodes.
2. Improved sexual function: working on strengthening will aid in sexual function, including increased sensation and orgasms.
3. Better posture and balance: a strong pelvic floor can help improve your posture, balance, and core strength + usage
4. Easier childbirth: reduce the risk of tearing during delivery, help your body's natural "corset" feature to kick in after birth, and strengthen the chances of your body's natural eject feature.

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Issues that come from a weak pelvic floor:

These muscles being weak can lead to a variety of issues, including:

1. Prolapse: a weak pelvic floor can also lead to pelvic organ prolapse which is when one or more of the pelvic organs (bladder, uterus, or rectum) drop down into the vagina.
2. Sexual dysfunction: a lot of sexual stimulation is felt from proper vaginal function and function of the pelvic floor. In order to be able to reach an orgasmic state of being, your pelvic floor must be tight and strong.
3. Back pain: this is one you can definitely feel otherwise, but having a weak pelvic floor will worsen it and can cause other musculoskeletal issues as well. The pelvic floor muscles form the base of the group of muscles that you'd commonly refer to as your core.

Birthing and Pelvic Floor

Pregnancy and a VBAC delivery (vaginal) can put a lot of strain on the pelvic floor muscles, specifically placing trauma on the muscles and ligaments. Not only due to the uterus expanding but the weight of the baby + placents pushing down on  placing pressure onto your pelvic floor, and having limitations while being pregnant. Strengthening it throughout pregnancy can make childbirth easier, reduce the risk of tearing and hemmoraghing during delivery, and prevent dramatic pelvic floor downfall afterwards.

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How to Strengthen Your Pelvic Floor

There are many exercises that can help you strengthen your pelvic floor muscles, including:

1. Kegels: one of the most well-known pelvic floor exercise. To do a kegel, simply squeeze your pelvic floor muscles as if you're trying to stop the flow of urine, hold for a few seconds, then release. Repeat 10-15 times, three times a day. But remember, you don't want to overdo it because it can actually cause opposite effects due to your muscles being "overworked".
2. Squats: There are multiple variations to this exercise. To do a traditional squat you stand with your feet shoulder-width apart (and pointed slightly outward) and squat down as if you're sitting in a chair - but aim to go lower. Keep your knees going outwards towards your toes and your back slightly going forward. You can also attempt to do sumo & narrow-stanced squats.
3. Hip Thrusts/Bridges: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up toward the ceiling, keeping your feet and shoulders on the ground. Hold for a few seconds, then release. Repeat 10-15 times, three times a day.

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