The role of pelvic floor muscles and the causes of weakness
pelvic floor muscles are a muscle group located at the bottom of the pelvic floor, supporting the bladder, uterus and intestines. For women, this is a frame that keeps the functions of excretion, reproduction and sex stable. However, over time, especially after giving birth, menopause or due to a sedentary lifestyle, these muscles may weaken.
"A weak pelvic floor muscle can easily lead to urinary loss, uterine breast or a feeling of heaviness in the lower abdomen. The good news is that we can completely recover them by practicing at home, says Dr. Karishma Sanghavi, a sports physiotherapist in Mumbai, India.
7 exercises to strengthen pelvic floor muscles at home
Kegel: contraction like when stopping urine flow, hold for 5 seconds and then release for 5 seconds. Repeat 10 times, up to 3 sets/day. This exercise is especially effective for postpartum women.
Squat: Stand with your feet shoulder-width apart, lower yourself like sitting in a chair, keep your chest straight, knees not above your toes. Push your heels up to stand. Do 10 - 15 reps.
Bridge pose: Lie on your back with your knees bent, lift your hips to create a straight line from your shoulders to your knees. Hold for a few seconds, lower. Repeat 10 times.
pelvic tilt: Lie on your back with your knees bent, squeezing your lower back into the floor by tilting your pelvis. Hold for a few seconds and then release. Do 10 - 15 reps.
bird-hunting dog (Bird-dog): Knee rest, extend your right hand and left leg at the same time. Hold for a few seconds, switch sides. Do 8-10 reps on each side.
Heel slide: Lie on your back with your knees bent, slide one heel away and back. Change your legs, repeat 10 - 12 times on each side.
Toe tap: Lie on your back with your knees bent at 90 degrees, lower one leg to the floor, then lift it up, switch sides. Repeat 10-15 times.
Exercise regularly to see results
According to Dr. Sanghavi, exercising the pelvic floor not only helps women improve excretion function but also improves the quality of sexual life and reduces the risk of injury during exercise. Just spend 10 - 15 minutes a day and you will feel the difference after a few weeks, she said.
It is important to maintain exercise habits and combine a reasonable diet, avoid excessive weight gain that puts pressure on the pelvic area. Pregnant or newborn women should consult a doctor before starting.
