For pelvic floor strengthening, it’s necessary to contract the muscles in the area for a few seconds successively, and then relax them. Learn how to do this correctly.
Pelvic floor strengthening can make a difference in preventing and contributing to the treatment of conditions such as urinary incontinence, pelvic organ prolapse, and erectile dysfunction.
The pelvic floor is a structure located at the bottom of the pelvis, composed of muscles, ligaments, and connective tissues that support the urinary and reproductive pelvic organs.
Often underestimated, this structure plays a key role in health, well-being, and sexual quality of life.
Importance of Pelvic Floor Strengthening
If the integrity and function of the pelvic floor are not adequate, the patient may present conditions that affect this area of the human body.
The pelvic floor is responsible for controlling the processes of urination, defecation, and, during sexual intercourse, penetrative capacity and ejaculatory function. It also provides trunk stability, contributing to the alignment of the spine and the support of abdominal organs.
Health problems can be prevented with pelvic floor strengthening
Pelvic floor strengthening serves to prevent and treat:
- Urinary incontinence, as it strengthens the muscles responsible for controlling urine release
- Erectile dysfunction, by improving blood circulation in the penis and strengthening the muscles in the area
- Pelvic organ prolapse, as it strengthens the muscles and ligaments that provide the necessary support for the internal organs in the pelvis
- Poor posture, as it provides support to the spine and pelvis
- Injuries related to muscle weakness, as it increases the stability of the pelvis and spine
Other benefits of strengthening
In some cases, pelvic floor strengthening can also provide benefits such as reducing chronic pain in the area and improving bowel function, decreasing episodes of constipation.
Women also benefit from strengthening during and after pregnancy, whether to support the weight of the baby and reduce pressure, and to help in recovery after childbirth.
Can the pelvic floor become weak?
The pelvic floor can weaken, leading to conditions that impact even sexual health.
The aging process is a contributing factor to the weakness of this region of the body. Over time, the muscles of the pelvic floor may lose their elasticity and strength, especially if not exercised regularly.
Furthermore, obesity can cause some dysfunction of the pelvic floor. Excess weight puts additional pressure on the pelvic floor, weakening the muscles.
Generally, a sedentary lifestyle tends to make all muscles weaker, including the pelvic floor. Thus, men who do not exercise are more susceptible to this type of problem.
Finally, men who have undergone pelvic surgeries may damage the muscles of the pelvic floor.
Symptoms of a weak pelvic floor
The symptoms of a lack of pelvic floor strengthening vary, and each person may present distinct signs. Some of them are:
- Urinary incontinence, with difficulty controlling urine, especially when coughing, sneezing, laughing, or during physical activities
- Pelvic organ prolapse, i.e., when there is a feeling of pressure or weight in the pelvic area
- Erectile dysfunction, with difficulty having or maintaining an erection rigid enough for penetration throughout sexual intercourse
- Pelvic pain, whether during sexual intercourse, physical exercise, or when urinating
- Persistent constipation
- Lower back pain and poor posture
3 recommended exercises to strengthen the pelvic floor
Some exercises will help strengthen the male pelvic floor without leaving home.
However, before starting, it’s necessary to locate the pelvic floor muscles.
These are the muscles used to interrupt the flow of urine and flatulence. Once identified, try the following exercises:
Kegel Exercises
- Lie on your back on a flat surface, bend your legs, letting your knees touch each other.
- Then, contract and relax the identified pelvic floor muscles, maintaining a certain intensity and rhythm.
- The contraction should be held for about 3 to 8 seconds, and you should do up to 10 repetitions of this Kegel exercise.
Squats
- Space your feet apart at a distance equal to the width of your hips, with your toes slightly turned out. Keep your spine straight and your shoulders relaxed.
- Contract your abdominal and pelvic floor muscles, keeping your back aligned.
- Bend your knees and tilt your hips back, performing the movement of sitting on a chair, but keeping your heels on the ground and your knees aligned with your ankles.
- Go down as far as you feel comfortable.
- To return, press your heels on the ground and rise back to the initial position, maintaining the muscle contraction throughout the movement.
- Perform 10 to 15 repetitions.
Bridge
- Lie on your back on a flat surface with your knees bent and your feet supported on the floor, spaced at hip width. Your arms should be at your sides, with the palms facing down.
- Activate the pelvic floor, press your feet against the floor, and slowly lift your hips as high as possible, maintaining the contraction of the perineum and glutes.
- Hold the position for 5 to 10 seconds.
- Slowly lower your hips back to the floor, still maintaining the contraction.
- Repeat the movement between 10 to 15 times.
All exercises for pelvic floor strengthening should be performed attentively, with control of breathing and focus on the perineum muscles.
Regular practice can help strengthen this area and prevent symptoms of a weak pelvic floor and its consequences, such as erectile dysfunction.
However, if you present this condition, seek help. Contact us for guidance on your case.
