What happens if your pelvic floor is weak?
Some of the problems associated with pelvic floor weakness include:
- bladder incontinence,
- urinary frequency,
- difficulty emptying your bladder and
- pelvic organ prolapse.
Prolapse is when a structure in your pelvis – such as your uterus or bladder – bulges into or out of your vagina.
Many doctors recommend Kegel exercises to strengthen these muscles and reduce or eliminate these problems.
What Are Some Common Kegel Exercises?
Kegels can be done anywhere, anytime – no one will even know you are doing them!
Some women may find it helpful or necessary to insert a finger into the vagina to feel their pelvic floor muscles contract.
The action of these muscles resembles the stopping and starting of the flow of urine.
Kegels can be done while standing, sitting, or lying down but should always be performed in a comfortable position that doesn’t involve straining or over-exertion.
Pelvic floor exercises may be best to perform first in the morning and last at night.
There is a natural weakening of the muscles during the day, so having the extra strength in the morning can only help!
The exercises should be “passive,” meaning that you should not push out against any resistance.
You should never feel pain while doing Kegels.
If you do, stop the exercise and consult with your doctor.
How Does The Pelvic Floor Become Weak?
Unfortunately, there are many reasons why a woman’s pelvic floor muscles may become weak.
It can happen after menopause when estrogen levels drop.
During pregnancy and childbirth, the pelvic floor stretches and is often weakened.
If you have had multiple pregnancies or large babies (i.e., those weighing 9 pounds or more), then you may need to do Kegel exercises more frequently.
Certain types of cancer and cancer treatments can affect the pelvic floor muscles and chronic diseases like diabetes, multiple sclerosis, and other neurological disorders.
In addition, damage to the pudendal nerve – which is responsible for sensation in the genital area – can cause weakness in these muscles.
What Are Some Common Signs Of Pelvic Floor weakness?
The most noticeable sign of weakened pelvic floor muscles is urinary incontinence – the accidental release of urine when moving, exercising, or coughing.
If these muscles are weak, the bladder neck does not close properly during these activities, and leakage occurs.
This also explains why some women experience incontinence when doing specific exercises such as running, jogging, and jumping.
Surprisingly, another early sign of pelvic floor weakness is urinary frequency. The bladder may not empty completely during urination due to the lack of support offered by these muscles – causing the need to go more frequently.
As with urinary incontinence, pelvic organ prolapse is a sign of weakened muscles.
With this condition, the uterus or bladder protrudes into the vagina – often causing pain and discomfort.
If you experience pelvic pressure or fullness or notice a vaginal bulge when coughing or straining, then it may be time to start doing Kegel exercises.
What Are Some Benefits Of Pelvic Floor Exercises?
As mentioned before, Kegels can help strengthen the pelvic muscles and have been shown to reduce urinary incontinence.
In addition, women who have given birth vaginally may enjoy better control over the muscles that keep them “closed” during sex, resulting in increased sexual satisfaction.
Ladies have also found that Kegels can help reduce the frequency of constipation (all those straining muscles are no longer being used to hold onto your poop!).
Pelvic floor exercises may also improve bladder control during pregnancy.
In addition, women suffering from overactive bladder syndrome often experience fewer symptoms as a result of doing Kegels.
In addition, strengthening the pelvic floor muscles may help prevent bladder leaks after surgery to remove the uterus or bladder.
What Are Some Precautions When Performing Pelvic Floor Exercises?
As with any exercise program, it’s important to start slowly and only perform as many repetitions as you can handle comfortably.
You should only do Kegels two or three times a day.
Some women may think that they need to do more repetitions because they don’t feel anything happening but remember – these muscles are very small, and unlike other muscles in the body, it’s hard to see them working!
Under-performing here is better than over-performing.
Some women have overactive pelvic floor muscles, so it’s important to build up slowly.
In addition, if you experience any pain or discomfort in your pelvis or around your vagina while doing Kegel exercises – stop!
These problems are often a sign that the exercise is too advanced for you and should be discontinued.
As with any form of exercise, those who have certain pre-existing conditions may not be able to participate safely in pelvic floor strengthening exercises – such as women suffering from urinary tract infections and those taking blood thinners. These ladies should always consult their healthcare provider before starting to do Kegels.
How Do I Know If I’m Doing These Exercises Correctly?
If you are tightening your pelvic floor muscles and not other muscles in the body, then you’re likely on the right track.
You may want to try a mirror to get an idea of what’s going on down there! In addition, some women have found that if they perform Kegel exercises while urinating, the muscles that stop them from starting suddenly are likely doing a good job.
If you’re not sure if you’re performing this exercise correctly, then ask your healthcare provider or pelvic floor physiotherapist for some guidance. They can give you feedback about what is going on with these muscles and let you know whether you’re on the right track.
How Long Will It Take To See Results From These Exercises?
It’s hard to predict, but many women have said that they noticed an improvement in urinary symptoms within a few weeks of doing their Kegel exercises. Of course, pelvic floor strength is something that needs to be maintained through regular exercise, so if you stop doing your Kegels, then the symptoms may return.
What Happens If I Don’t Do Pelvic Floor Exercise?
If pelvic floor muscles are not exercised regularly, they can become weakened over time. Symptoms such as urinary incontinence and pelvic organ prolapse (when a woman’s vagina or uterus begins to drop into the vaginal canal) can be a sign that these muscles need some love!
In addition, if you experience leaking during an activity such as running or jumping – doing Kegels could help with this too. Weak pelvic floor muscles can also contribute to loss of sensation in the vagina and difficulty achieving orgasm, so it’s good to do Kegels for many reasons!
Can I Do Kegels While Pregnant?
Yes! You can do your Kegels throughout pregnancy. However, be mindful of the guidelines above.
How Long Until My Symptoms Go Away After Having A Baby?
If you’re suffering from urinary incontinence after giving birth, it’s important to undergo a medical evaluation with a pelvic floor physiotherapist or gynecologist.
Unfortunately, many women wait too long after the birth of their baby before they seek help. Pelvic floor muscle exercises are very effective, so please don’t delay in seeking assessment and treatment if you’re having problems.
Can These Exercises Help Me When I Want To orgasm?
Yes, absolutely! These muscles are responsible for pleasurable sensations during sexual activity – so the stronger this area of your body is, the greater chance you’ll have a wonderful experience.
If you’re trying to achieve an orgasm but have difficulty doing so, pelvic floor exercises can give you an amazing sense of what’s possible.
What Happens If I Do These Exercises Too Often? Do They Ever Stop Working?
Kegel exercises are a form of muscle training, like weightlifting or running. If you push your muscles too hard for extended periods of time, then the benefits will decrease. This is called “overtraining,” and it means that your muscles will become fatigued.
There are no known adverse effects of doing pelvic floor muscles too frequently, but the problem with overtraining is that you won’t get the best results.
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