Located between the tailbone (coccyx) and the pubic bone, the pelvic floor muscles support the bowel and bladder (and the uterus and vagina in females). Muscular bands (known as sphincters) that encircle the urethra, vagina, and anus pass through the pelvic floor.
Internal organs and sphincters tighten as pelvic muscles contract, whereas relaxing the pelvic floor allows for urine and feces to pass easily.
The more you get to know the muscles in your pelvic floor, the better you’ll be able to contract them at will. Here’s how you can identify your sphincters and detect muscle actions.
A weak pelvic floor means your internal organs will lack full support. If such is the case, you may have trouble being able to control your urine, feces, or gas. Symptoms of a weak pelvic floor may manifest as follows:
There are a number of reasons you may be experiencing a weak pelvic floor, which includes:
A weakened pelvic floor can lead to greater complications. Common symptoms such as a loss of bladder control and anal incontinence are bigger problems in themselves and must be treated by a doctor immediately.
Sometimes, a weakened pelvic floor will cause difficulties during sex such as weakened sensations within the vagina. Other times, internal organs (like the bladder and uterus) normally supported by the pelvic floor can slip into the vagina. This is known as a prolapse, which is indicated by a bulge in the vagina or deep vaginal aching and pain.
To improve the condition of your pelvic floor, you can take part in daily exercises that can easily be performed indoors and require little to no equipment. Ideally, you’ll want to repeat these exercises at least 5 to 6 times a day when you’re starting out, then transition into repeating them 3 times a day as you progress.
Before getting started, relax your abdominal muscles. Breathe normally. Now you’re ready to get started.
If you aren’t sure about how to perform the exercises correctly, contact your doctor or physiotherapist. It may take a few weeks or months before you notice significant improvement. In some cases, you’ll need to go beyond exercise to improve your muscles by:
If you’re experiencing bladder leakage, loose vaginal muscles, or simply want to work on your confidence, Kegelmaster is who you want to turn to! We manufacture a unique vaginal exerciser designed to improve urinary incontinence, make your pregnancy comfortable, and enhance your sexual experiences! Worried about ordering one for the first time? Don’t—we promise we’re discreet!