Discussing uncomfortable and awkward topics is essential because many Australians suffer in silence without receiving the help they need. Did you know that 1 in 4 Australians experience incontinence, yet 70% do not seek help?
Incontinence refers to any involuntary leakage of urine or feces from the bladder or bowel. It affects both men and women, and common risk factors include pregnancy, aging, obesity, constipation, and certain medications.
Incontinence can significantly impact your emotional health, restrict activities, and affect self-esteem, motivation, and independence. However, there's good news!
The great news is there is lots of positive research that shows that pelvic floor strengthening can prevent and treat incontinence issues, including improving sexual function and satisfaction.
Pelvic floor muscles in men and women
The pelvic floor muscles are internal muscles that span from the pubic bone to the sacrum (tailbone). They support pelvic organs like the bladder, bowel, and in women, the uterus. The pelvic floor has small openings for urine, feces, and in females, the vagina.
Think of the pelvic floor as a hammock at the bottom of your pelvis. You can contract and relax these muscles to control the flow of urine and feces. For instance, when you need to use the toilet but can't, you tighten your pelvic floor to hold it in. Once you're at the toilet, you relax the muscles to let it out.
A strong, well-coordinated pelvic floor enables you to control bladder and bowel function effectively. Conversely, pelvic floor dysfunction can lead to incontinence.
The beauty of this is our pelvic floor, just like any muscle, which can be trained and strengthened with an exercise program with regular targeted exercises.
How to Strengthen Your Pelvic Floor Muscles
Strengthening your pelvic floor is possible with regular targeted exercises. Here’s how to get started:
Find a comfortable seat or lie down on your back.
Focus on closing your front and back passages.
You should feel an internal tightening and lifting sensation.
When relaxing, feel a release and dropping sensation.
Start by contracting your pelvic floor muscles, hold for 3-5 seconds, then release. Begin with 10 reps daily.
If you struggle with these exercises or experience incontinence, remember this is not a normal part of aging. Seek help from a medical professional—you have the power to treat your problem.
References
https://www.continence.org.au/
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