Must Do Pelvic Floor Strong Exercises

The pelvic floor strong exercise plays an important role in our health. Let's look at the necessity and effect of this exercise. The pelvic floor, which supports and controls an important part of our body, can be weakened by a number of factors. Accordingly, let's find out why the pelvic floor strong exercise is necessary and what effects can be expected through this exercise.

The need for strong pelvic floor exercises

Pelvic floor strengthening exercises are needed in many situations. Pelvic floor strengthening exercises are usually needed when:

Exercises

1. Pregnancy and childbirth
   Pregnancy and childbirth greatly affect the pelvic floor muscles. During pregnancy, the weight of the growing fetus can compress and stretch the pelvic floor muscles. Also, vaginal delivery or caesarean section can further weaken the pelvic floor muscles. In these cases, exercises to strengthen the pelvic floor muscles are necessary after childbirth.
2. Age
   The aging process can reduce the elasticity of your pelvic floor muscles. Weakness in the pelvic floor muscles may be more noticeable in women, especially after menopause. This can lead to problems such as urinary incontinence, so pelvic floor strengthening exercises are needed.
3. Obesity
   Obesity is a factor that can put constant pressure on the pelvis. Increased abdominal pressure due to obesity can weaken the pelvic floor muscles and lead to problems such as urinary incontinence. In these cases, pelvic floor strengthening exercises are needed along with obesity management.
4. Chronic abdominal pressure
   Chronic abdominal pressure is a factor that can weaken your pelvic floor muscles. For example, chronic coughing, sneezing, weight training, or prolonged standing at work can increase abdominal pressure. In these situations, exercises to strengthen the pelvic floor muscles are needed.

Therefore, in the above situation, strong pelvic floor exercises are needed. Regular exercise is recommended to prevent and improve various problems caused by weakened pelvic floor muscles.

Pain due to pelvic floor weakness

Weakening of the pelvic floor muscles can cause various types of pain. Below are examples of common pain caused by pelvic floor weakness.

Exercises

1. Incontinence
   Weakening of the pelvic floor muscles can cause urinary incontinence. This is not an immediate pain, but an uncontrolled leakage of urine due to pressure or stress in the urethra or bladder. This can cause discomfort and embarrassment in everyday life.
2. Genital internal atrophy
   Weakening of the pelvic floor muscles can cause tissue inside the genitals to atrophy. This can cause vaginal dryness and reduced elasticity of the skin of the vaginal walls in women, and decreased sensation and genital dysfunction in men. These changes can affect sexual satisfaction.
3. Pelvic Pain
   Weakening of the pelvic floor muscles can cause pain in the pelvic area. This is because the support of the pelvic floor muscles is weakened, which puts strain on the pelvis or spine. The pain may radiate to the buttocks, thighs, and back, including the lower abdomen, and may limit activities of daily living.
4. Constipation
   Weakening of the pelvic floor muscles can cause constipation. Constipation is a condition in which bowel movements are difficult due to poor excretion of feces. Weakening of the pelvic floor muscles can lead to decreased function of the anal muscles and poor stool movement.

Pain from weakness in the pelvic floor muscles can take many forms and will vary from person to person. If you experience pain or discomfort due to weakened pelvic floor muscles, it is recommended that you seek professional advice and treatment.

Mental distress in middle age due to pelvic floor weakness

Weakening of the pelvic floor muscles can lead to psychological distress in age 40s, 50s, 60s. Below is an example of psychological distress in midlife due to pelvic floor weakness.

1. Decreased confidence
   Experiencing physical changes due to weakened pelvic floor muscles can reduce self-confidence in middle age. This is because sexual satisfaction may decrease due to changes in the genital organs, and problems such as urinary incontinence may cause social discomfort.
2. Changes in your sex life
   Weakening of the pelvic floor muscles can lead to changes in sex life in middle age. Atrophy inside the genital organs can lead to decreased sexual sensation or reduced sexual satisfaction. This can cause psychological distress for many people who value sexual satisfaction in middle age.
3. Self-image changes
   Weakening of the pelvic floor muscles can lead to changes in self-image in middle age. Women may feel anxious about their femininity due to vaginal dryness and reduced firmness, and men may feel anxious about their masculinity due to changes in genital function. This can affect your self-image and lead to psychological distress about self-perception.
4. Emotional distress from pelvic floor weakness in age, 40s, 50s, 60s can vary from person to person. However, it is important to seek professional help if you experience any of these pains. It is important to alleviate mental pain through counseling or treatment and help accept and control physical changes.

Effects of pelvic floor strong exercises

 

1. Improved pelvic floor muscle strength and elasticity
   Pelvic floor strong exercises are very effective for strengthening the pelvic floor muscles and increasing their elasticity. Strengthening the muscles allows them to perform their role of supporting the pelvic structure more effectively and improves the elasticity of the muscles for better results. It helps to improve the health and function of your pelvic floor.
2. Urinary incontinence prevention and management
   Weakening of the pelvic floor muscles can cause urinary incontinence. However, these problems can be prevented and managed with pelvic floor strengthening exercises. Strengthening your pelvic floor muscles and improving control through exercise can reduce the frequency and severity of incontinence. This can greatly help improve a person's quality of life.
3. Increased sexual satisfaction
   Pelvic floor strengthening exercises can also help improve sexual satisfaction. Strengthening your pelvic floor muscles improves blood circulation around your genitals and makes your senses more sensitive. Additionally, improved pelvic floor muscle strength and control can lead to greater pleasure and satisfaction in sexual activity. This improves the quality of sexual relationships and increases confidence in your sex life.
4. Pelvic floor strengthening exercises provide these different benefits
   Exercising regularly can strengthen your pelvic floor muscles, prevent a variety of problems, and promote your personal health and well-being. It is especially recommended to perform pelvic floor strengthening exercises under the guidance of a professional, and it is important that you master the exercise technique correctly.

Performing proper pelvic floor strong exercises and the role of experts

Pelvic floor strong exercises should be performed with proper exercise technique and expert guidance. Exercises such as Kegel exercises, leg raises, leg spreads, and planks help strengthen and improve the function of the pelvic floor muscles. With expert advice and guidance, you can maximize the effects of exercise, and you can get the results you want through consistent practice.

1. Introduction to exercises such as Kegel exercises, leg raises, leg spreads, and planks
   There are many different exercises for pelvic floor strong exercises. The most well-known of these is the Kegel exercise. This exercise contracts and relaxes the pelvic floor muscles, strengthening them and improving control. Exercises such as leg raises, leg spreads, and planks are also effective in strengthening the pelvic floor muscles. These exercises can effectively strengthen your pelvic floor muscles by stimulating the muscles to different degrees.
2. The importance of expert advice and guidance
   Expert advice and guidance is very important when performing pelvic floor strong exercises. A professional can provide exercise techniques and programs tailored to your individual condition and goals. It can also prevent other problems from occurring due to incorrect posture or exercise method. With expert guidance, you will get optimal results and a safe and effective workout.
3. The need for steady practice and the time it takes to experience the effects
   It takes consistent practice to experience the benefits of pelvic floor strengthening exercises. It is important to make it a daily habit of doing exercise, and to do it regularly. Rather than expecting to gain muscle in a short period of time, it takes time, and results may vary depending on individual physical condition and effort. Through steady practice, you can experience the effect of strengthening the pelvic floor muscles and preventing various problems.
   
   A strong pelvic floor workout is an important exercise for our health and well-being. Weakened pelvic floor muscles due to pregnancy, childbirth, age, and obesity can cause a variety of problems. However, these problems can be prevented and improved with pelvic floor strengthening exercises. Proper exercise technique and expert guidance will give you the best results. Through consistent practice, you can strengthen your pelvic floor muscles and prevent various problems.