Pelvic Floor Exercises
How about an important exercise that you can do any time of day, without special equipment, and in any social setting, without anyone knowing you are working out a very important muscle group? There is a set of exercises that exists that meets all of these criterion specifically. They are called pelvic floor exercises, and you should consider them.
Anatomically, the base of the pelvis is completed by a layer of muscle that consists of several main functional components. The larger is called the Levator Ani. It is enveloped in a resilient collagen like sheet called the pubocervicovesical (pubic, cervical, bladder) fascia, and is important in maintaining the normal support, action, and function of the vagina, anus, and bladder. This collection of flat broad muscle, plays an important role in many of life's daily functions and can be damaged over time by high intra-abdominal stress or child birth.
Among the most important roles of the Levator muscle group is the control over urination and bowel movement. A healthy routine of exercise to this muscle group is easily implemented, and can add to long lasting quality of life.
There is not a complete understanding of how damage occurs to the pelvic musculature. There is a developing consensus of opinion that labor, child birth, and chronic diseases such as constipation, or bronchitis may lead to straining and damaging of this muscle group through transmission of pressure to the lower floor of the pelvis.
The most common form of exercises are called Kegels, after the late doctor who first described them. To be performed properly one would first discover the muscle she is working out (By the way, men can do this too, it just may not be as beneficial) as most of us are unfamiliar with this muscle.
The easiest way to reveal your pelvic muscles to yourself is to pretend that you are urinating, then use the muscle that you normally do to stop the flow of urine. This is the muscle you will be exercising. Now squeeze that muscle and hold it for ten seconds. This may take some practice, as it is a fairly unfamiliar muscle to all of us. The dexterity and constitution needed to exercise with Kegels comes from practice and time. The Kegels should be performed in sets of ten, five to ten times a day. Each contraction should be held for approximately ten seconds.
Most women will describe at least a small diminishment in urinary problems or relaxation of the pelvic floor, over a sixth month period of time performing Kegels regularly. It appears that there may be an advantage in prophylactically performing Kegels, even in the absence of a problem. A large percentage of women comment that Kegels can increase their satisfaction during intercourse favorably. Healthy pelvic musculature lends itself to more control over the progression of intercourse, more intense orgasms, and more pleasure for you and your significant other. Remember, practice makes perfect!
Other means by which you can exercise this muscle group include biofeedback and vaginal weights. For 99% of the population, unaided, simple Kegels should be enough!
The hardest thing about doing Kegel exercises is remembering to do them! To solve this problem, during the day you can use an electronic timer set to go off about every hour during work. In addition, talk to your OB about childbirth, prior to childbirth, and work to avoid chronic constipation or any behaviors which cause your abdomen to strain like chronic cough or bronchitis. Most importantly address issues of chronic constipation early in life, so you may develop nutritional habits which avoid this very common problem.
If you have specific, ongoing problems with urination or bowel movement or displacement of the vagina or other female organs please see your doctor immediately.
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