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Pelvic floor muscle exercises are easy to do Pelvic floor muscle exercises are not always easy to do. The pelvic floor muscles are complicated muscles which are hard to isolate. You learn pelvic floor muscle exercises from a pamphlet Pelvic floor muscle exercises can be learned from a pamphlet by some people, but research shows that up to 50% of women trying to do pelvic floor muscle exercises from a pamphlet get the technique wrong. For both men and women, practicing the wrong technique will not help and could even make the problem worse. Pelvic floor muscle exercises don't work A: Research shows that pelvic floor muscle exercises can help fecal incontinence when the cause of the problem is a weak pelvic floor. However, they will not work if there are other causes of urine or bowel motion leakage (for example, infection, inflammation or underlying bowel disease). There is ample evidence to show that pelvic floor muscle exercises are effective when the exercises are done correctly and when taught and supervised by a physiotherapist who specializes in continence and women's health I'm too old for pelvic floor muscle exercises Some people say "Pelvic floor muscle exercises won't work for me, I'm too old". This is not true. Age is no barrier to the benefits of pelvic floor muscle exercises. There is evidence to suggest that older people are just as likely to benefit from pelvic floor muscle exercises for incontinence as younger people. I've had a baby, the damage is done so it’s normal to have a leakage Just because you've had a baby doesn't mean pelvic floor muscle exercises won't help. Postnatal pelvic floor muscle exercises have been shown to assist in the recovery of pelvic floor muscle function and to reduce or cure the likelihood of urinary incontinence in women who have had instrumental births or big babies. I don't need to do pelvic floor muscle exercises A: Everyone (including women who haven't had a baby, and men) can benefit from doing pelvic floor muscle exercises. For women, pelvic floor muscle training is important to control incontinence which may start during pregnancy. Pelvic floor muscle exercises done during pregnancy will help the recovery of pelvic floor muscle function and bladder control after the birth of the child. I can't sit on the floor therefore I can't do them Some people think that pelvic floor muscle exercises are done on the floor. In reality however, these exercises can be done in any position. The word 'floor' merely refers to their position at the bottom (or floor) of the pelvis. In fact, they should especially be done standing up as control of urine leakage is usually most necessary when upright. Men don't have a pelvic floor Men do have pelvic floor muscles.
What is pelvic floor Pelvic floor is composed of bones, muscles, ligaments, nerves and connective tissues. Pelvic floor is a hammock-like group of 14 thin muscles intertwined with nerves and surrounded by connective tissues that support the abdominal organs while playing a key role in urinary, bowel, sexual function, stability and postural support. The pelvic floor muscles stretch like a muscular trampoline from the tailbone (coccyx) to the pubic bone (front to back) and from one sitting bone to the other sitting bone (side to side). These muscles are normally firm and thick. Just like a trampoline, the pelvic floor is able to move down and up. Pelvic floor muscles are the only group of muscles in the body that never get to rest. They work all the time to maintain continence, support pelvic organs and contribute to our posture and stability. When you consider the many extraordinary tasks the pelvic floor plays a role in (child birth, sex, bowel movements, urination, continence, sitting, walking) it’s difficult to understand why it’s such an under recognized part of our human body. Men and women have pelvic floor the only difference is that women have 3 passages (urethra, vagina, anus) and men have 2 (Anus and Urethra). Although the pelvic floor is hidden from view, it can be consciously controlled and therefore trained, much like our arm, leg or abdominal muscles. Q: What are pelvic floor disorders? A: Pelvic floor disorders occur when the "trampoline" or "hammock" that supports the pelvic organs becomes weak or damaged. These include: 1. Urinary /fecal incontinence 2. Pelvic organ prolapses 3. Tight pelvic floor (OAB) 4. Pelvic pain For many people, particularly women, the pelvic floor does not work as well as it should. Almost one-quarter of women face pelvic floor disorders. According to National Institutes of Health Studies Pelvic floor disorders affect about 10% of women ages 20 to 39, 27% of women ages 40 to 59, 37% of women ages 60 to 79 and nearly 50% of women age 80 or older. Q: What causes pelvic floor disorders? • Childbirth • Pelvic surgery • Overweight or obese • Repeated heavy lifting • Chronic constipation • Frequent UTIs • FGM • Scar tissue • Female / Male sexual abuse • Sitting for long • Hormonal issues in women • Disease such as endometriosis, IBS • Biomechanical abnormality e.g. short leg Q: What are the symptoms of pelvic floor disorders or how does one get to know has a pelvic disorder? People with pelvic floor disorders may experience: • Leakage of urine or stool • Difficult starting urine stream • Post void dribble • Perineal pain • Pain or pressure in the rectum or vagina • Pain in the vulva • Pain during intercourse • A heavy feeling in the pelvis or a bulge in the rectum. • Muscle spasms in the pelvis. • Pain in the tail bone • Pain in the pelvic region • Pain along the scar tissue • Pain with bowel movements • Unexplained pain in the lower back, pelvis, genitals or rectum. • A frequent need to urinate. Q. How is pelvic floor dysfunction treated? Treatment can have a dramatic effect on pelvic floor dysfunction. For most people, this usually involves: • Pelvic floor awareness • Behavior changes, such as avoiding pushing or straining when urinating and having a bowel movement. • Learning how to relax the muscles in the pelvic floor area using abdominal breathing exercises and down training • Connective tissue release • Strengthening exercises i.e kegels • Biofeedback, which can help you learn how to relax and coordinate the movement of your pelvic floor muscles. • Dietary changes Q. Are Kegels good for everyone? Kegels are bad for tight pelvic floor muscles. If you are carried away with kegels you can end up with pain, urinary urgency or frequency. Most people have the wrong perception of kegels. They stop the flow of urine and that causes harm to the sphincteric muscles.
The spiritual quotient is the most important part in life. To understand what this is it is essential to realize we are transient beings in this physical body. We are born and we will die. Regardless of one’s religious beliefs, which sometimes could mislead, what is important is to have a daily practice of remembering that we are passing through. No matter how much we acquire, succeed, reach the top or any other physical aspect, learning that it is all ephemeral keeps us grounded. Meditation, an age old practice, is the best method of finding the solitude and reconnection to oneself bringing inner tranquility regardless of the stresses and strains that life brings. Meditation is non-sectarian and can be practiced by anyone. There are over 80,000 types of meditations in the world. How does one choose a type that works? With my practice of Transcendental Meditation for nearly 3 decades it is a simple effortless effective technique suitable for any type of person. Firstly, earning the technique takes and 1.5 hours over 4 consecutive days. Secondly, the technique requires that you sit 20 minutes twice a day to release daily accumulated stresses as well as start diluting old stress stored in the system. Stress is the accumulation of pain, hurt, trauma and feelings that are not healthy. This technique helps one dive inwards in order to experience the pure field of consciousness that we seem to have lost touch with. This method is not about concentration, contemplation or mindfulness; it is about transcendence beyond the busy mind and lifestyle. It reignites one’s own source of creativity, intelligence and peace. It dissolves anger and destructive behavior. For more details please check-out: https://ke.tm.org/how-to-meditate and book your free introductory talk today! Tazim Elkington AKA the Indian Black butterfly is known for her unconventional, humorous and straightforward methodologies for self and group transformation. She’s an Evolutionary Disrupter, Public Speaker, Hypnotherapist, Talk and Regression Therapist, Writer and Poet. For more details please check out www.tazim.net