What are pelvic floor muscles?
The pelvic floor muscles (MDM) are a group of muscles that cover the hole formed by the pelvic bones from below. They provide support for our internal organs, enable sexual act, childbirth or meeting needs such as micturition and defecation. Therefore, the failure of these muscles interferes with the above functions.
To maintain efficient and healthy pelvic floor muscles, it is not enough (and not necessary) to do so. Kegel muscle exercises. It is also important how we “treat” our femininity center every day. Sometimes, just putting in the right habits can ease the embarrassing symptoms of pelvic floor failure. What does the word “efficient” mean? This means that they should have the ability to both tension and relax! waist trainers UK
How can I work MDM?
To feel your pelvic floor, it’s worth using visualization, i.e. creating an image in your head that will help us “wake up” our muscles.
“Urinary stream retention”
The idea that you are in the toilet and urinating, after which you try to stop the flow of urine (do not do it when you are actually using the toilet!) And focus on your feeling in the MDM area. Repeat several times at a calm pace, do not clench your muscles “by force”.
“Stopping winds”
The idea that your stomach is bloated and the air wants to get out of it. Try to stop them. Focus on your feeling in the MDM area. You will now feel activity elsewhere in MDM – closer to the sciatic tumors. This shows how extensive the location of these muscles in the bottom of our pelvis is.
“Tampon pull”
The idea that there is a tampon in your vagina. You try to pull it on a string, and your muscles want to keep the tampon in place.
Visualizations that will help you feel our muscles are many. It all depends on our imagination. It is important to use the ones we work best at.
How can I recognize that my pelvic floor muscles are not working properly?
Here are some examples of signals that may vary depending on whether your muscles are too tight or too relaxed:
– pollakiuria
– urinary incontinence during exercise and / or at rest (advanced dysfunction)
– painful intercourse
– foreign body sensation in the vagina
Back pain
Constipation
– dysmenorrhea
The following tips also work well in the prevention of maintaining our muscles in good condition:
Correct upright posture during everyday activities. The functioning of the pelvic floor muscles depends on the position of the diaphragm, feet and larynx with throat. These are the horizontal planes in our body that affect each other. Incorrect placement of one plane affects the efficiency of the others.
Correct posture:
– feet set up parallel on 3 support points, knees must not be pointing inwards
– the spine is straightened, we maintain its natural curves, we try not to raise the ribs upwards
– the pictures below show the correct technique (so as not to strain the pelvic floor and back muscles) from standing up, sitting down, bending and bending. The presented positions allow you to correctly set the planes mentioned above and activate the pelvic floor muscles for work.
2. Avoiding pressure on the toilet – both during urination and stool. During these activities, your muscles should be relaxed, a good position helps (so that the position of the urethra and the rectum allows for efficient urination and defecation) and coordination with the breath. Try to exhale above, you can help yourself by saying “Haaa”. Avoid standing with your knees bent and buttocks pushed out far back. Your muscles will not be able to relax and bladder dysfunction may occur.
3. After visiting the toilet, consciously tense your pelvic floor muscles. Your brain will get a signal that the activity on the toilet has been completed and the muscles will again return to performing their function of maintaining internal organs and the appropriate sphincter tone – best waist trainer
4. During coughing and sneezing, i.e. when increasing the abdominal pressure, keep your figure straight. If you are afraid of uncontrolled leakage of urine, do not squeeze your legs, you can cross them. The rounded back and knee valgus prevent proper pelvic floor muscle tension and additionally weight them.
It may seem difficult to follow these steps at the beginning. Working with the pelvic floor is subtle and the voltage should be in the range of 30-60%. If we train too hard, it can cause the muscles lying more superficially to stretch, which do not support internal organs. Tightening the buttocks instead of MDM is also a common mistake. If you have a problem using these examples or would like to learn more about MDM training, you should consult a physiotherapist.
