The importance of strengthening and caring for your pelvic floor

La importancia de fortalecer y cuidar tu suelo pélvico

Do you feel that you go to the bathroom more and more, do you accidentally leak a few drops of urine and your sexual relations are less and less pleasurable? You have to take care of your pelvic floor .

Does the pelvis have a floor? And do you also have to take care of it?

Believe it or not, this group of muscles has crucial functions for a good quality of life. We tell you about its function in the body and how to strengthen it.

What is the pelvic floor and what is it for?

As its name suggests, the pelvic floor is located in the lower part of the pelvis.

It is made up of internal muscles and tissues that support organs such as the bladder, urethra, uterus, vagina, rectum, and anus.

Also, it helps your body to urinate, defecate, have sexual relations and is essential during childbirth. And if that were not enough, it ensures urinary and fecal continence, preventing you from relieving yourself at any time in the least indicated places.

What happens during pregnancy and menopause with the pelvic floor?

Although taking care of the pelvic floor should be a concern from an early age, according to studies , at least a third of women suffer from problems in that area.

It has been detected that being overweight, constipation and impact sports can weaken the pelvic floor .

But it is during breastfeeding and menopause when it is most affected by the hormonal changes they trigger.

  • During pregnancy: with the transformations that the body undergoes to give birth, the pelvic floor is one of those that suffers the most. For this reason, many women during childbirth and postpartum often urinate or pass feces without being able to control themselves. Hence, during this time it is vital to have medical support to treat it.

  • In menopause: in that stage in which women present some of the most significant hormonal changes, the production of estrogen decreases, manifesting some alterations in the pelvic floor such as:

    • Urinary and fecal incontinence
    • Genital prolapse
    • sexual dysfunctions
    • Pelvic pain
    • Bladder retention
    • Constipation

    Furthermore, due to progressive aging, muscle mass is lost, the collagen tissue that contributes to internal support is altered, and the elasticity of the ligaments is reduced, generating prolapses in which the organs "sagging."

    Now do you understand why it is important that you take care of this part of your body?

    How you can strengthen and care for your pelvic floor

    The consequences of not having the pelvic floor in good condition may sound terrifying, but don't be scared. This area of ​​the body can be strengthened regardless of your age.

    Hypopressive gymnastics, yoga and pilates can keep the pelvic floor in shape.

    But did you know that there are a type of recommended movements to make it more resistant? They are called Kegel exercises and we are going to tell you how to do them:

    1. Lie in bed and identify the muscles you are going to exercise. Try to imitate the movement you make when you want to stop the stream of urine when you go to the bathroom. Keep in mind that you are not moving your abdomen or legs.

    2. Hold the muscles tight for 3 to 5 seconds, release them slowly, in sync with your breathing, for 5 seconds.

    3. Do 10 repetitions of this movement, 3 times a day.

    Dare to do these exercises, your pelvic floor will thank you and your quality of life will surely change.

    Urine infections associated with a weak pelvic floor

    One of the most uncomfortable and painful consequences of having a weakened pelvic floor is urinary infections.

    All you have to do is exercise, jump, cough, sneeze or laugh and some pee will come out. And wetting your panties is not only unpleasant, but also fertile ground for infections such as cystitis to flourish.

    You who already know why you have to take care of the pelvic floor, go and tell your friends, so that more and more women are aware of the importance of paying attention to this valuable part of the body.

    Recommendation: Keep in mind that if you have any persistent discomfort in this area, it is best to consult your doctor.

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