Hey there, ladies! Today, we’re diving into a topic that might not be on everyone’s radar but is absolutely crucial for women experiencing menopause: the powerhouse known as the pelvic floor. Yep, that often-overlooked group of muscles that can make all the difference in how we feel during this transformative phase of life.
Even before menopause, especially if you’ve had children, you may have experienced a leak here and there when you laugh, cough, sneeze or run. When someone jokes, “I laughed so hard I peed my pants!” it takes on a whole new meaning that isn’t so funny. It’s happened to me on all those occasions I just mentioned. My solution and go to has always been to use exercise to help me with this situation. In some cases, seeing a pelvic floor therapist may be in order, and you’ll know when that’s necessary, if you find yourself wearing sanitary pads every day. I just can’t bring myself to say adult diapers, but essentially that’s what’s happening with urinary incontinence. It’s bad enough to worry about panty lines when wearing a nice outfit, never mind a giant pad bulging out.
Let’s Get It On
Pelvic floor weakness also connects to how much you feel or don’t feel with orgasms. Yes, you heard that right. So in the interest of keeping your sex life active and stimulating for both you and your partner, consider a workout for this part of your body just as important as having a strong and toned core.
The subject of urinary incontinence may be a little embarrassing, but it’s important to talk about. So take comfort knowing you are not alone and there are solutions.
Pelvic Floor Anatomy and Function
First off, let’s do a quick anatomy lesson. Picture this: your pelvic floor is like a hammock of muscles stretching from your pubic bone to your tailbone. It’s the ultimate support system, holding up your bladder, uterus, and rectum. Plus, it plays a key role in controlling your bathroom habits and even contributes to sexual function. Pretty important, right?
So, what exactly does the pelvic floor do? Well, think of it as your body’s own personal superhero, working silently behind the scenes to keep everything where it should be. It helps with bladder and bowel control, supports your pelvic organs, and enhances sexual sensation. In short, it’s the unsung hero of your body’s stability and functionality.
Estrogen Loss and Pelvic Floor Muscle Tone
But here’s the kicker: during menopause, hormonal changes can wreak havoc on these muscles. Estrogen levels drop, leading to a decrease in muscle tone and flexibility. This can result in pelvic floor dysfunction, which manifests in a variety of not-so-fun ways.
So, how do you know if your pelvic floor is waving the white flag? Look out for signs like urinary incontinence, pelvic pain, or even pain during intercourse. If you’re experiencing any of these symptoms, it might be time to give your pelvic floor some extra TLC.
The Vulnerability Of The Pelvic Floor
For some women and men who have had a negative sexual experience in their lives, the pelvic floor area may not be functioning correctly due to past trauma. This entails a different approach, so consider whether you would benefit from psychological support in addition to help from a pelvic floor therapist.
You Can Strengthen Your Pelvic Floor With Exercise
There are plenty of exercises you can do on your own to strengthen these muscles and reclaim your pelvic floor prowess. Think Kegels, squats, and bridges – all targeted moves that can help tone and tighten those crucial muscles. And hey, no gym membership required! Most women are familiar with Kegels for maintaining and restoring their pelvic floor strength during and after pregnancy and you can make them a part of your fitness routine for life.
If you go to the gym and lift weights or take exercise classes, you’ve probably heard the instructor say, “Exhale on the effort and inhale on the release.” Well, with Kegel exercises, that’s exactly what you do. The explanation I give when describing how to do Kegels is to think of the muscles you use when you urinate, but there’s no bathroom, so you have to hold it in. By holding it in, you are pulling up and in. That’s the effort. Imagine a straw where the urine flows out, except you’re sipping it back in with those muscles. I hope this helps create a good visual. You’re essentially contracting them like you would doing a dumbbell biceps curl. So the effort is on the contraction, as you exhale. When you release those pelvic floor muscles you inhale.
In fitness sessions I do see many people inhale on the contraction and that is why it’s super important to get the breathing right and that applies to Kegels.
Pelvic Floor Tools
Pelvic floor tools are another option to use to strengthen this area. There’s a great site that I found that not only has an excellent explanation of how to do Kegels, but how to do them and feel the muscles with these soft little balls that you place under you in the space between your anus and vagina. Yes, you are wearing clothes, so no need to get weirded out. This blog is rated PG. Here is the link to the site where you can read more about Kegels and the link to buy the Yoga Therapy Tune Up Balls. Having two yoga blocks is also helpful for this exercise. I did try doing the exercise myself, and it was definitely effective in helping me to relax this area and observe different areas of sensation. I didn’t have the Yoga Therapy Tune Up Balls but I do have the other ball recommended called “Coregeous.”
You may be pleasantly surprised and discover that strengthening your pelvic floor may release other areas of chronic pain because everything is connected. The woman whose site contains the Yoga Therapy Tune Up Balls describes the permanent release of chronic neck pain once her pelvic floor improved. She had a spinal injury and her neck stabilizers were not engaged for the better part of a decade. Her alignment, mobility and deep neck stabilizers have all dramatically improved! Stories like are inspiring and hopeful.
When To Contact a Pelvic Floor Professional
Of course, sometimes it takes more than DIY exercises to tackle pelvic floor dysfunction. That’s where the experts come in. Pelvic floor physical therapists are trained to assess and treat issues related to these muscles, offering personalized care to help you get back to feeling your best.
So, there you have it, ladies. The pelvic floor may be small, but it’s mighty – especially during menopause. By understanding its importance, recognizing signs of dysfunction, and taking proactive steps to strengthen it, you can empower yourself to navigate this stage of life with confidence and grace. Here’s to unlocking the strength within!
Look ~ Feel ~ and ~ Be ~ Kuhle!
