Fitness
The new kegel: Why you need to strengthen your pelvic floor
Photography by Jeff Coulson Image by: Photography by Jeff Coulson
Fitness
The new kegel: Why you need to strengthen your pelvic floor
What is your pelvic floor?
It's a sling of muscles extending from the front of the pubic bone to the tailbone that supports uterine organs (the vagina, cervix and uterus), the small intestine, bladder, urethra and rectum. These important muscles help maintain bladder function, prevent uterine prolapse (a weakening of the pelvic floor in which the uterus slips down into or protrudes out of the vagina), and rectum and bladder prolapse.
It can also affect sexual experience. Pelvic floor muscles are connected to overall core stabilization and work with your diaphragm during respiration.
How often should you do these workouts?
Like every other muscle in your body, if you don't use it, you lose it, says Samantha Montpetit-Huynh, founder of Core Expectations. For prevention and maintenance, perform these moves three to four days per week. Regular strengthening in combination with seeing a pelvic-floor physiotherapist can improve, if not cure, urinary incontinence.
Think bladder issues won't happen to you?
As many as 3.3 million Canadians (about 10 percent of the population) will experience some form of urinary incontinence (UI). Women who give birth vaginally are at greater risk of short-term leakage, and about one-quarter of female athletes have experienced incontinence while participating in sport (with high-impact exercises like jumping and running provoking the most leakage).
Muscles weaken, stretch and can be damaged over time due to a variety of factors: age, multiple vaginal deliveries, excess weight, menopause and exercising too soon after birth. (Montpetit-Huynh says women should wait a minimum of three months after birth before restarting high-impact exercises.)
What else can you do?
-See a physiotherapist
If you're experiencing UI issues, see your doctor to rule out other factors, then make an appointment with a pelvic-floor physiotherapist.
-Try "Pfilates"
Developed by Dr. Bruce Crawford, a urogynecologist from Nevada, this variation on Pilates incorporates a series of pelvic-floor exercises into your workout.
Learn more about your pelvic muscles by checking out how kegel exercises can benefit your sex life.
It's a sling of muscles extending from the front of the pubic bone to the tailbone that supports uterine organs (the vagina, cervix and uterus), the small intestine, bladder, urethra and rectum. These important muscles help maintain bladder function, prevent uterine prolapse (a weakening of the pelvic floor in which the uterus slips down into or protrudes out of the vagina), and rectum and bladder prolapse.
It can also affect sexual experience. Pelvic floor muscles are connected to overall core stabilization and work with your diaphragm during respiration.
How often should you do these workouts?
Like every other muscle in your body, if you don't use it, you lose it, says Samantha Montpetit-Huynh, founder of Core Expectations. For prevention and maintenance, perform these moves three to four days per week. Regular strengthening in combination with seeing a pelvic-floor physiotherapist can improve, if not cure, urinary incontinence.
Think bladder issues won't happen to you?
As many as 3.3 million Canadians (about 10 percent of the population) will experience some form of urinary incontinence (UI). Women who give birth vaginally are at greater risk of short-term leakage, and about one-quarter of female athletes have experienced incontinence while participating in sport (with high-impact exercises like jumping and running provoking the most leakage).
Muscles weaken, stretch and can be damaged over time due to a variety of factors: age, multiple vaginal deliveries, excess weight, menopause and exercising too soon after birth. (Montpetit-Huynh says women should wait a minimum of three months after birth before restarting high-impact exercises.)
What else can you do?
-See a physiotherapist
If you're experiencing UI issues, see your doctor to rule out other factors, then make an appointment with a pelvic-floor physiotherapist.
-Try "Pfilates"
Developed by Dr. Bruce Crawford, a urogynecologist from Nevada, this variation on Pilates incorporates a series of pelvic-floor exercises into your workout.
Learn more about your pelvic muscles by checking out how kegel exercises can benefit your sex life.
| This story was originally titled "To The Core" in the May 2014 issue. Subscribe to Canadian Living today and never miss an issue! |
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