Pelvic floor issues affect a significant percentage of women, with 37% experiencing related challenges, and a concerning 10% eventually requiring surgery due to prolapse. As this risk escalates to 50% for women over fifty, preventative measures become crucial.
In this blog post, we delve into the preventability of pelvic floor issues through proper training, emphasizing the significance of pelvic floor muscles as vital components of the core muscle group that supports the spine.
Understanding Pelvic Floor Muscles
The pelvic floor muscle, integral to core stability alongside the transversus abdominis (TVA), diaphragm, and quadratus lumborum, plays a pivotal role in regulating internal abdominal pressure during various activities.
While exercising, such as lifting weights, the coordinated action of core muscles ensures proper support for the spine. However, weakened or damaged core muscles, including the pelvic floor, can disrupt this coordination, potentially leading to pelvic organ issues, bladder or bowel control loss, or pelvic organ prolapse.
Flexibility and Functionality
Pelvic floor muscles require flexibility to complement their lifting and holding capabilities within the core. Constant bracing during exercise, often misconceived as spinal support, can lead to excessive tightness and stiffness in these muscles. This stiffness, coupled with weakness, contributes to complications like urinary urgency, leakage, pelvic pain, pain during intercourse, and difficulty emptying the bladder.
Exercise Choices Matter
Contrary to common belief, traditional exercises like sit-ups, crunches, full planks, and push-ups are not the ideal choices for pelvic floor training. These exercises can impose unnecessary pressure and strain on the pelvic floor, potentially exacerbating existing issues. It’s essential to adopt exercises that prioritize pelvic floor health.
Study Insights
A study involving ninety women engaged in group exercise revealed insightful findings. The participants underwent a survey and Transabdominal Ultrasound (TAUS) assessment, evaluating pelvic floor muscle contraction and abdominal curl exercises.
Notably, 25% of women struggled to demonstrate proper pelvic floor contraction, and all participants displayed bladder-base depression during abdominal curls. Parous women exhibited more significant bladder-base depression, emphasizing the impact of childbirth. However, stress urinary incontinence (SUI) did not show a clear association with the inability to perform pelvic floor contractions or the extent of bladder-base depression during abdominal curls.
Conclusion
In conclusion, understanding and prioritizing pelvic floor health through targeted exercises and awareness are paramount. By incorporating pelvic floor-friendly exercises and promoting flexibility alongside strength, women can take proactive steps toward preventing pelvic floor issues and maintaining optimal well-being.
Reference
- The pelvic floor and core exercises
- Transabdominal ultrasound to assess pelvic floor muscle performance during abdominal curl in exercising women
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