The Pelvic Floor — Yoga By Anne

The Pelvic Floor

This week we have been paying attention to pelvic floor. If you think of your body like a house, then the pelvic floor would be the foundation. If the foundation of your house was weak, your house would fall down!!! You would not feel safe or secure in such a house!

What are pelvic floor muscles?

Pelvic floor muscles are a sheet of muscles that stretch like a hammock and span from the coccyx (tailbone), to the pubis and from one sit bone to the other. They are a key component and form the base of what we call the ‘core’. The ‘core’ muscles work with the deep abdominal (tummy) muscles, back muscles and diaphragm (breathing muscle) to support the spine, help hips and spine to move, provide spine and pelvic stability, maintain posture and control the pressure inside the abdomen.

The pelvic floor muscles in men support his bladder and bowel. The urethra (urine tube) and the anus (back passage) pass through the pelvic floor muscles.

The pelvic floor muscles in women support the bladder, bowel and uterus (womb). The urethra, anus, and vagina all pass through the pelvic floor muscles

Your pelvic floor muscles help control the opening of the bladder and rectum and assist with sexual functioning. In pregnancy they support the child in the uterus and help navigate through the pelvic girdle.

Causes of weakening of the pelvic floor muscles:

· Evolution

· Childbirth (vaginal birth)

· Ageing (lower levels of oestrogen after menopause)

· Obesity (pressure carrying extra weight)

· Chronic constipation (straining to empty the bowel, hard stools)

· Coughing (as in asthma etc)

· Surgery (hysterectomy, abdominal surgery, prostrate surgery etc)

· Neurological illness (Multiple sclerosis, rheumatoid arthritis etc)

· Excess stress levels

Symptoms of weak pelvic floor:

· Loss of bladder control (leaking when coughing, laughing, sneezing, running)

· Failing to reach the toilet in time

· Anal incontinence (passing wind from anus or vagina or passing fasces)

· Sexual difficulties / reduced sensation in vagina

· Prolapse (bladder or uterus can slide down into vagina)

· Tampons that dislodge or fall out

· A distinct bulge at vaginal opening

Pelvic Floor Exercises:

It is important to keep your pelvic floor strong so as to prevent incontinence and prolapse of bladder, uterus or bowel. Pelvic floor exercises are designed to strengthen these muscles especially after giving birth. If you have a weak pelvic floor it may be difficult initially to identify these muscles.

1. Imagine you are trying to prevent passing urine

2. Squeeze the anal outlet and pretend you are trying to prevent passing wind

You can do pelvic floor exercises lying down, sitting or standing. Aim for five or six times every day in the beginning. It may take a few weeks or months to notice results, then you can reduce to three times every day. Before you start, direct your attention to your pelvic floor. Keep your tummy muscles and buttocks relaxed. Relax your breath. Lift and squeeze your pelvic floor muscles as though you are trying to prevent the flow of urine and stop wind passing. Release gently and slowly.

How to do:

1. Squeeze slowly and hold firmly for 5 to 10 seconds. Release slowly. Repeat up to 10 times. Relax for 5 to 10 seconds between each one.

2. Imagine you are going up in a lift for 5 levels. Release as though coming down for 5 levels. Repeat 5 to 10 times.

3. Do quick, short, strong squeezes. Repeat 10 times.

4. Squeeze and hold for a count of 10, release slowly and relax.

Important:

Always do your pelvic floor exercises on an empty bladder and bowel. Never when you are urinating – empty your bladder first.

In some cases, pelvic floor exercises may not be enough to solve the problem. You can further improve your pelvic floor strength and reduce symptoms of weakness by:

· Loosing excess body fat

· Reducing stress levels (physical and emotional)

· Prevent constipation by including more vegetables and fruit, fibre and water in your diet

· Seek medical help for chronic cough

· Seek medical help for chronic symptoms

· Consult an incontinence specialist

· Consult a nutritional therapist to improve diet and bowel function

Yoga Practice:

In Yoga this is the area of the Muladhara Chakra, the first and vital force of energy. It is often referred to as the ‘base’ or ‘root’ or ‘support’. It is located at the base of the spine between the anus and the genitals. Muladhara is said to be the base where the three major energy channels emerge. The colour associated with this centre is red. It is associated with the element of earth, the sense of smell and the action of exertion. It is the foundation of the physical structure of the body. When the Muladhara is balanced we create a solid foundation for opening all the other six energy centres. We experience stability, confidence, energy and strength.

You can refer to my blog on ‘Kidney and Bladder’ for TCM information on this area. Also The ‘Lung and Large Intestine’.