What is the function of the pelvic floor muscles?

There are many muscles in our body. Relatively speaking, men's muscles are stronger than women's. This is related to the body structure and daily behavioral habits. For women, there are some muscles in the pelvic area, such as the pelvic floor muscles mentioned in medicine. Although it is not clear where they are exactly, women should also have a certain understanding of their functions.

Overview of the Pelvic Floor Muscles

Involuntary leakage of urine when abdominal pressure increases (such as when coughing, sneezing, or laughing) is a manifestation of stress urinary incontinence. Frequent urine leakage will cause your underwear to have an unpleasant odor that cannot be washed away. In more serious cases, you may need to use sanitary pads, which causes great inconvenience to your life.

Insufficient "lifting force" can also manifest as pelvic organ prolapse (uterine prolapse, anterior/posterior vaginal wall bulging) and fecal incontinence. Middle-aged and elderly people often go to the hospital for treatment because they find swelling prolapsed from the vulva. However, due to late diagnosis and severe prolapse, patients often miss the opportunity for early rehabilitation treatment and have to undergo surgical treatment.

Stress urinary incontinence and uterine prolapse are long-term effects of weak pelvic floor muscles, while decreased quality of sex life is the main short-term impact. This is especially common in postpartum women. A considerable number of postpartum women experience mild relaxation, prolapse, and decreased excitability of the anterior and posterior vaginal walls. In addition, postpartum hormonal changes, dryness and thinness of the vaginal mucosa, and poor recovery of perineal wounds directly affect the quality of their sexual life.

Stephanie Buhler explains that the pelvic floor muscles are like a spring that connects the pubic bone, coccyx, etc. It surrounds the urethra, vagina, and rectal openings, supports the pelvic and abdominal organs, and works with bladder, bowel, and sexual function. Therefore, the pelvic floor muscles are closely related to sexual function, urination function, etc.

People always think that age is the main cause of pelvic floor muscle relaxation, but it is not. Infection, inflammation or trauma are the key factors that cause the pelvic floor muscle tissue to change and become increasingly "loose". If women do not exercise in time after giving birth or men undergo prostate cancer surgery, their pelvic floor muscles will become loose. Obese people, those who like to lift heavy objects or those who have a bad standing posture can also over-stretch the pelvic floor muscles, making them no longer tight and strong.

Prevention methods

The effect of ani-lift exercise

After years of media publicity, most modern people know about the anal lifting exercise. "It can improve male erections, enhance female sexual perception, treat constipation and urinary incontinence, and delay sexual desire decline. But it cannot be practiced at any time," said Stephanie Buller.

Disadvantages of pelvic floor exercises

People with severe constipation and rectal prolapse, who feel pain in the lower body and frequently get up at night, should undergo relaxation training under the guidance of a doctor and only start ani lifting exercises after all symptoms disappear. Otherwise, not only will the effect be insignificant, but the symptoms will also be aggravated due to increased muscle sensitivity. If discomfort symptoms recur during the exercise, you should also stop.

Introduction to 14-week pelvic floor muscle training

In the interview, Stephanie Buhler also recommended a complete pelvic floor muscle training method that takes 14 weeks.

Weeks 1 and 2 include three sets of movements: slowly contract and relax the pelvic floor muscles, one contraction and one release as a set, each set lasting 10 seconds, practice 3 times a day, 10 sets each time; quickly contract and release, 2 seconds per set, practice 3 times a day, 10 sets each time; tighten the pelvic floor muscles for as long as possible, once a day, 10-30 sets each time.

Week 3-6: Rotate your hips outward; lift your hips as high as possible; twist your hips to tilt them to one side as much as possible. Practice the above three sets of movements once a day, 10 to 30 times each time.

Week 7-10: Stand and slowly contract and relax the pelvic floor muscles; stand and quickly contract and relax the pelvic floor muscles; spread your legs as wide as your shoulders and slowly contract and relax the pelvic floor muscles; spread your legs twice as wide as your shoulders and slowly contract and relax the pelvic floor muscles; while contracting and relaxing the pelvic floor muscles, stand up and squat. Practice the above movements once a day, 5-10 times each time.

Week 11-14: Take small steps while levating the anus; take large steps while levating the anus; take large steps while sprinting while levating the anus. Practice the above three sets of movements once a day, 10 times each time.