Pelvic Floor: Who Is at Risk & How Do You Strengthen Your Pelvic Floor?

Your pelvic floor is made up of a number of layers of muscles and other tissues. These layers start from behind the tailbone at the back of our bodies, and lead to front, where our pubic bone is. Our pelvic floor muscles protect and support our bladder and uterus, and colon and bowel. Our pelvic floor muscles work to help control our bladder and bowel movements.

Who may be at risk of a weak pelvic floor?

Women who are at an increased risk of pelvic floor problems incontinence include:

  • Women who exercise
  • Women who have or ever had a baby
  • Women who are going through menopause
  • Women who have or have gone through menopause
  • Women who have undergone gynaecological surgery, specially to areas of the uterus and bladder.
  • Woman of all ages need to work on strengthening their pelvic floor muscles. Strong pelvic floor muscles are important. This is the case especially when you become pregnant or suffer from stress incontinence.

Woman who are Pregnant: When you become pregnant, the weight of the growing weight of the baby puts strain on our uterus, bladder, bowel and colon. Strong pelvic floor muscle training will help the body cope with these pressures. Of course, no matter how strong your muscles are before you give birth, there will always be some strain or damage. But having strong muscles before falling pregnant, will lead to a quicker mend after giving birth.

Women with stress incontinence: Stress incontinence can affect woman of all ages, pre or post giving birth. Women who find that they wet themselves when they  either cough or sneeze, or both, or even when they are going for a run or doing a gym session. Strong  pelvic floor muscle training can help in getting over this problem.

How do you strengthen your pelvic floor?

Okay, either lying down long, or sitting or standing tall and proud, at the same time squeeze in and draw the muscles that you feel sitting around your tailbone, as well as in front of your pubic bone. Do not just pull them in. Pull them in and up. It is like you are lifting your muscles up. Now hold this position and count to 5. Relax and let go. This release should feel you are releasing your bladder when you are in the bathroom. Rest for 10 seconds. And then repeat. Try aim for 10 squeezes with a rest, every time.

Please note: At The Yummy Mummy Club, we are huge advocates for strengthening your pelvic floor. But we also suggest you seek professional help to help any underlying or extreme cases of incontinence.