Address pelvic floor concerns with Meri Sehat's tips. Learn exercises and techniques to strengthen your pelvic floor muscles for better health.

Have Trouble 'Holding' It? How To Strengthen Your Pelvic Floor Muscles

Weak pelvic floor muscles can lead to urinary and fecal incontinence, pelvic organ prolapse, and sexual dysfunction and is a common problem affecting both men and women. Here’s what to do in order to strengthen them.

Overview

<p>Pelvic floor muscles are a group of muscles located at the bottom of the pelvis that support the pelvic organs, including the bladder, uterus, and rectum. These muscles play an important role in maintaining urinary and bowel control, sexual function, and overall core stability. However, pelvic floor dysfunction is a common problem, affecting both men and women of all ages. Weak pelvic floor muscles can lead to urinary and fecal incontinence, pelvic organ prolapse, and sexual dysfunction. Fortunately, there are various exercises and techniques that can help strengthen your pelvic floor muscles and improve your quality of life.<br />
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Causes Pelvic Floor Dysfunction

<p>There are many factors that can contribute to weakened pelvic floor muscles. <a href="https://merisehat.pk/article/do-you-know-aging-is-a-risk-factor-for-bph">Aging</a>, pregnancy and childbirth, obesity, chronic coughing, and heavy lifting are some of the common causes of pelvic floor dysfunction. In addition, certain medical conditions such as prostate surgery, hysterectomy, and radiation therapy can also weaken the pelvic floor muscles. Poor posture, sedentary lifestyle, and high-impact activities such as running and jumping can also put pressure on the pelvic floor muscles, leading to weakness and dysfunction.<br />
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<h5><strong>Symptoms Of Pelvic Floor Dysfunction</strong></h5>

<p>Pelvic floor dysfunction can cause a wide range of symptoms, depending on the severity of the condition. Some of the common symptoms of pelvic floor dysfunction include:<br />
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<ul>
	<li>Urinary or fecal incontinence</li>
	<li>Urgency or frequency of urination</li>
	<li>Painful urination or bowel movements</li>
	<li>Constipation or straining during bowel movements</li>
	<li>Pain or discomfort during sexual intercourse</li>
	<li>Pelvic pain or pressure</li>
	<li>Feeling of incomplete bladder or bowel emptying<br />
	&nbsp;</li>
</ul>

Strengthen Pelvic Floor Muscles

<p>There are various exercises and techniques that can help strengthen your pelvic floor muscles and improve your symptoms of pelvic floor dysfunction. These include:</p>

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<h5><strong>1. Kegel Exercises</strong></h5>

<p>Kegel exercises are the most commonly recommended exercises for strengthening the pelvic floor muscles. These exercises involve contracting and relaxing the muscles that control urine flow. To perform Kegel exercises, squeeze the pelvic floor muscles as if you are trying to stop the flow of urine. Hold the contraction for 5-10 seconds, then relax for the same amount of time. Repeat 10-15 times, several times a day. As you become stronger, you can increase the duration and frequency of the contractions.<br />
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<h5><strong>2. Pelvic Floor Physical Therapy</strong></h5>

<p>Pelvic floor physical therapy is a specialized form of physical therapy that focuses on the muscles of the pelvic floor. This therapy can be particularly helpful for individuals with severe pelvic floor dysfunction or those who are unable to perform Kegel exercises correctly. A pelvic floor physical therapist can assess your pelvic floor muscles and develop a customized exercise program to strengthen your pelvic floor muscles.<br />
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<h5><strong>3. Biofeedback</strong></h5>

<p>Biofeedback is a technique that uses sensors to measure muscle activity and provide feedback to the individual. In the case of pelvic floor dysfunction, biofeedback can help you learn how to contract and relax the pelvic floor muscles correctly. During a biofeedback session, a small sensor is inserted into the vagina or rectum, and the individual is asked to contract and relax the pelvic floor muscles while watching a monitor that shows the activity of the muscles.<br />
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<h5><strong>4. Electrical Stimulation</strong></h5>

<p>Electrical stimulation is a technique that uses a small electrical current to stimulate the pelvic floor muscles. This technique can be particularly helpful for individuals who have difficulty contracting the pelvic floor muscles voluntarily. During electrical stimulation, small electrodes are placed on the skin near the pelvic floor muscles, and a small current is passed through the electrodes to stimulate the muscles.<br />
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Conclusion

<p>Strengthening your pelvic floor muscles can help to prevent urinary incontinence and improve sexual health. Kegel exercises are the most well-known exercises to strengthen the pelvic floor muscles, but there are many other exercises that can help as well. Incorporating these.<br />
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