Contents
In line with its mission, the Editorial Board of MedTvoiLokony makes every effort to provide reliable medical content supported by the latest scientific knowledge. The additional flag “Checked Content” indicates that the article has been reviewed by or written directly by a physician. This two-step verification: a medical journalist and a doctor allows us to provide the highest quality content in line with current medical knowledge.
Our commitment in this area has been appreciated, among others, by by the Association of Journalists for Health, which awarded the Editorial Board of MedTvoiLokony with the honorary title of the Great Educator.
The pelvic floor muscles, or Kegel muscles, are a very important group of muscles responsible, among other things, for holding the urine (especially in the case of women). The pelvic floor muscles also keep the pelvic organs in the correct position. For this reason, it is good to keep them strong and fit, but not overly tense.
Pelvic floor muscle anatomy
The pelvis is a closed bone and joint circle that connects the spine with the lower limbs. They are attached to the bone elements of the pelvis muscleswhich form the shape of a downward funnel. Pelvic floor muscles they are layered and their fibers run in different directions. Their structure is weakened by three (two in the case of men) openings: the urethra, anus and the vagina.
Pelvic floor muscles and their function in the body
Pelvic floor muscles are responsible for the proper maintenance of urine in the bladder and organs in the abdominal cavity. If they are strong and functional, the urge to urinate can be suppressed, even if felt. Weak pelvic floor muscles is an embarrassing (especially for women) problem of urinary incontinence, which comes out of the bladder involuntarily with exertion or even as a result of sneezing or laughing.
Urinary incontinence is caused by the lowering of the pelvic organs and weak ones pelvic floor musclesthat cannot hold the bladder in place. This problem increases with age.
How can you locate your pelvic floor muscles and make sure they are strong enough?
Location and strength pelvic floor muscles can be checked very easily. When sitting on the toilet, you should stop the flow of urine and feel which muscles are responsible for it. If you can stop your urine completely, you are pelvic floor muscles they are strong and agile. However, this test should not be repeated too often as it may lead to a build-up of urine in the bladder. For strengthening Kegel muscles (pelvic floor muscles) other exercises are used.
Exercises to strengthen the pelvic floor muscles
Exercises for strengthening pelvic floor muscles can be performed lying down (on the back, with legs bent at the knees), sitting and standing. A series of contractions should be performed pelvic day muscles in such a way that the pause between contractions is about as long as the contraction itself. You should perform series of 10 repetitions three times a day. When we get into practice, practice pelvic floor muscles we can basically in any situation, for example going home by bus or sitting in front of the TV.
In exercises on Kegel muscles it is about compressing and lifting the pelvis. You should not tense your thighs and buttocks – they should be relaxed. Also, do not tense your abdominal muscles or hold your breath. Air should be drawn in before contraction, and then exhale for quite a long time, relaxing pelvic floor muscles.
The first effects of the exercises on pelvic floor muscles in the form of better urinary continence, they should appear after 6 weeks. You can then reduce the intensity of exercise, but do not forget about it – otherwise the problem with urinary incontinence will return (unused muscles weaken).
Exercises pelvic floor muscles consist in tightening them suddenly and then loosening them. These exercises can also be performed by men.
Other ways to strengthen your pelvic floor muscles
For strengthening pelvic floor muscles Patients with urinary incontinence are also recommended to use a pessary, i.e. a disc that is inserted into the vagina. Keep it in place by clamping it pelvic floor muscles, which allows you to effectively strengthen them. A special weight is also used for this purpose, which is placed in the vagina. Keep it there by tightening it pelvic floor muscles.
Pelvic floor muscles you can also strengthen using the methods offered by modern physical therapy. Electrostimulation, laser therapy and mangetostimulation are used for this. In electrostimulation it stimulates itself pelvic floor muscles low intensity current, which stimulates them to contract and strengthens their endurance. For this purpose, laser therapy uses a laser beam (the effect is the same). During magnetostimulation, it is used for amplification pelvic floor muscles low frequency magnetic field. All these methods work similarly to exercise pelvic floor muscles consisting in their alternate tightening and loosening.
An original device for strengthening pelvic floor muscles there are geisha balls. They are small balls (two or more) connected with a string that are inserted into the vagina. Exercise pelvic floor muscles with the help of geisha balls is that they need to be kept in the vagina while moving. Exercises with the use of geisha balls consist primarily of moving the hips – then keeping the balls in place strengthens pelvic floor muscles and helps with the problems generated by their sagging.
Choose geisha balls that suit your expectations and start doing pelvic floor exercises:
- Teneo Uno geisha balls – an improved version;
- Teneo Duo geisha balls – an improved version;
- progressive Ami Je Joue geisha balls of various sizes and shapes;
- kulki gejszy Pretty Love Kegel Tighten Up III;
- Luna – replaceable Lelo geisha balls (set of 4).
In order to facilitate the application of geisha balls, it is worth reaching for a moisturizing gel such as the Intimate Earth water-based lubricant or the regenerating lubricant Med Repair Pjur, which is recommended especially in the case of vaginal dryness.
Exercises for strengthening muscles pelvic floor (with or without devices) is best done daily, in three series of a few minutes.
The content of the medTvoiLokony website is intended to improve, not replace, the contact between the Website User and their doctor. The website is intended for informational and educational purposes only. Before following the specialist knowledge, in particular medical advice, contained on our Website, you must consult a doctor. The Administrator does not bear any consequences resulting from the use of information contained on the Website. Do you need a medical consultation or an e-prescription? Go to halodoctor.pl, where you will get online help – quickly, safely and without leaving your home.