Problems you didn’t realise were symptoms of a weak Pelvic Floor
Most of us have no idea what/how/where our Pelvic Floor is & what it does!
And for many of us, we don’t think about practicing Pelvic Floor exercises until we need to – after childbirth or surgery for example. But up to 1/3rd of women will experience a problem with their Pelvic Floor muscles during their lifetime.
The good news is, is that like any muscles in the body, the Pelvic Floor can be trained with regular, targeted exercises (which can be incorporated into Yoga poses). These exercises we do, help to strengthen & relax your PF as well as deepen your mind/body connection.
But if we have no idea about our Pelvic Floor, how are we meant to be able to connect with it and then train and relax it?
First off, let’s take a look at a few well-known symptoms that might be caused by a weak Pelvic Floor.
Bladder
Leakage – when sneezing/coughing
Urgency – a sudden urge to go to the toilet
Frequency – going to the toilet frequently and/or during the night
Bowel
Leakage – with activity or urge
Getting clean – difficulty getting clean after going to the toilet
Leakage of wind
Vaginal
Prolapse – feeling as if something coming down/heaviness
Pain – in vagina or sometimes abdominal
Lack of sensation during intercourse
And now, some less well-known symptoms:
Weak core strength
Weak upper body strength
Lack of balance
Poor posture
Lower back pain
Lack of self confidence & self esteem
Imbalances in the body – for example left and right sides not feeling “the same”
Even if you have none of these symptoms, you should still practice Pelvic Floor exercises regularly.
In Yoga, we follow the whole body approach – everything is connected, so a weak (or not optimally working) PF can lead to lack of core strength and the lack of core strength then leads to weak upper body strength and imbalances in the body.
Factors that can affect your Pelvic Floor:
Stress and anxiety – stress can have a HUGE impact on your Pelvic Floor – think about when you are feeling stressed, where do you notice tension in your body? Could you be holding that tension in your PF too?
Movement – moving less or more than usual can effect your Pelvic Floor, as can changing the way you move, so maybe you have started a new exercise class or you are running more than normal or maybe spending more time gardening. High impact exercise such as jumping can also have an effect.
Bad posture – sitting for long periods of time at a desk or driving can cause overly tight Pelvic Floor muscles.
Tight muscles – tension & tightness in your muscles (especially your hamstrings & your glutes) can have a big impact on your Pelvic Floor. This is also true if you suffer from Sciatica.
Menopause/getting older – our muscles naturally weaken as we get older and the change in hormones during Menopause can really impact this too.
Health – diet, ongoing constipation, asthma or a long term cough, surgery and radiotherapy can all impact on your Pelvic Floor muscles.
Pelvic Floor exercises are proven to have a positive effect on the body. These exercises include deep breathing using your diaphragm, targeted exercises to contract and relax your muscles and meditations to help you connect to your PF.
It’s never too late (or too early!) to start practicing Pelvic Floor exercises and in almost all cases, it’s possible to gain control over the PF and train them to do their job properly.
A strong & flexible Pelvic Floor can help you feel stronger, more balanced and more confident, on and off the mat.
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