You could be forgiven for getting the wrong idea of pelvic floor exercises and think they’re only for women, specifically those who have given birth.
Strong pelvic floor muscles are vital for both men and women.
The pelvic floor muscles are at the base of the group of muscles known as your ‘core’. They are located in your pelvis. They stretch from the pubic bone at the front to the coccyx (tail-bone) at the back. They also stretch from side to side.
The pelvic floor muscles work with your deep abdominal back muscles to stabilise and support your spine. They also help control the pressure inside your abdomen when you lift or strain, like when you’re carrying a heavy box or weightlifting.
Importantly, the pelvic floor muscles act as is a sling that supports the bladder, uterus (in women), and bowel, preventing them from sagging or prolapsing (which means falling out of place).
What causes weakening of the pelvic floor?
Weakening of the pelvic floor is common. It can happen with age, constipation, coughing a lot, heavy lifting, childbirth, prostate or gynaecological surgery, and may affect elite athletes such as gymnasts, runners, and trampolinists.
How can I strengthen my pelvic floor?
One simple answer is kegels! Named after Dr Arnold Kegel, these are also known as ‘pelvic floor exercises’.
Kegel exercises are beneficial for both men and women, and can help strengthen the pelvic floor muscles.
These exercises can help with incontinence, bowel control, and other pelvic floor issues.
Kegel exercises involve clenching and releasing the muscles you use to stop urinating or passing gas. This strengthens the muscles over time. You can do Kegels anywhere, and you don’t need any equipment.
Who can benefit from kegels?
Kegels can benefit both men and women, especially those who have had prostate or gynecologic surgery. The exercises will gently strengthen the muscles to aid recovery so you can resume optimal functioning.
Kegels may also benefit anyone experience incontinence issues (leaks from the bladder or bowel).
Strengthening the pelvic floor can deliver:
- Improved continence: They help control bladder and bowel function, reducing the risk of leaks or accidents.
- Improved core stability: That means better posture, balance, and overall stability.
- Reduced risk of prolapse: Weakened pelvic floor muscles can increase the risk of pelvic organ prolapse, where the organs shift from their normal position.
- Faster recovery after childbirth: For women, strong pelvic floor muscles can aid in recovery after pregnancy and childbirth.
- Enhanced sexual function: Strong pelvic floor muscles may contribute to increased sexual pleasure and satisfaction.
How to do kegels?
- Empty your bladder first. Sit in a comfortable position.
- Tighten the muscles you use to stop urinating
- Hold for 3–5 seconds
- Release the muscles and rest for a few seconds
- Repeat up to 10 times
Aim for 3 sets of ten repetitions, 3 times a day.
It can take a few weeks to see results from Kegel exercises. Regular practice is essential to see results.
You can do kegels anywhere, anytime – while sitting at your desk, watching TV, or even waiting in line. No expensive gym membership required!
Physiotherapy exercises
It may be beneficial to see a physiotherapist to precisely identify your pelvic floor issue and prescribe targeted exercise therapy.
Please speak to your doctor to discuss your concerns and receive the right advice for you.
For more information visit:
- Pelvic Floor First
- Continence Foundation of Australia
- The Royal Women’s Hospital: Continence Information
- Call the National Continence Helpline on 1800 33 00 66 for advice
