The pelvic floor is a bowl of muscles that attaches to the pubic bone at the front and the coccyx or tail bone at the back. You can see in the diagram that the entrance to the bladder, vagina and bowel all pass through the pelvic floor. It acts like a hammock to provide support to these passages and to the bladder, bowel and uterus above.
A pelvic floor that works well is important for several reasons.
Fait : 1 femme sur 3 souffre d'incontinence urinaire. La pratique d'exercices du plancher pelvien pendant la période prénatale et postnatale peut aider à prévenir ce problème.
Fait : le prolapsus des organes pelviens est le gonflement vers le bas d'un ou plusieurs des éléments suivants : la paroi vaginale antérieure, la paroi vaginale postérieure, le col de l'utérus ou l'utérus. Il peut provoquer des symptômes de bombement du vagin ainsi que des symptômes vésicaux, intestinaux et sexuels. 50% des femmes présentent un certain degré de prolapsus lorsqu'elles sont examinées.
Fact: The pelvic floor has a significant influence on sexual function.
Sit comfortably on a chair with your knees apart, or if it is more comfortable, you can do them lying down. To contract your pelvic floor – tighten your back passage, as if you are trying to stop yourself from breaking wind. Don’t squeeze your buttocks or leg muscles, it is an internal contraction. Do not hold your breath, continue to breathe normally while doing these exercises.
There are some other prompts that might be useful – find the one that works best for you:
Aim to do your pelvic floor exercises 3 times each day and continue them long term. You should be aiming to do 10 quick and 10 slow contractions (10 seconds holds) once per day, for the rest of your life.
To begin with, if you haven’t practiced the exercises before, it can feel difficult. Don’t panic, just practice gently contracting and relaxing up to 10 repetitions, 3-4 times per day.
Une fois que vous sentez que vous avez maîtrisé cet exercice et que vous pouvez le faire confortablement, essayez de maintenir cette contraction.
Visez 5 secondes pour commencer, lorsque vous lâchez prise - sentez-vous les muscles se détendre ?
If not, you have held the contraction for too long, try again with a shorter hold – even just one second. Some women may only be able to only hold for 1-2 seconds. Others as many as 8-10 seconds. Don’t panic if you are not able to feel very much. It may take 6-8 weeks for the swelling to go down, and for you to feel confident in doing these exercises. Keep practicing these exercises. It is important to discover your hold time, and gradually build this up, to a maximum of 10 seconds.
Il est important de ne pas retenir votre respiration, donc lorsque vous expirez, contractez lentement les muscles du plancher pelvien. Continuez à les contracter pendant VOTRE durée de maintien. Vous pouvez compter à haute voix pour vous assurer que vous respirez toujours. Détendez-vous et sentez le muscle se relâcher. Reposez-vous pendant environ 5 secondes. Répétez l'exercice 5 fois. Au fur et à mesure que cela devient plus facile, augmentez progressivement la durée de la prise et le nombre de répétitions, en visant des prises de 10 secondes.
Contractez rapidement les muscles du plancher pelvien. Relâchez immédiatement et attendez 5 secondes. Répétez l'exercice 10 fois.
Do exercises 1 + 2 at each session. As soon as you can, increase to 10 slow and 10 fast pull ups. Aim to repeat each session 3-4 times per day.
Une autre bonne habitude à prendre est d'essayer de contracter les muscles du plancher pelvien avant de tousser, d'éternuer ou de soulever quoi que ce soit. C'est ce que l'on appelle "le tour de main".
As your muscles get stronger, you may progress to doing the exercises in standing as well as in sitting or lying. Don’t expect immediate improvement – so do not give up! Don’t practice stopping the flow of urine mid-stream, as this might interfere with the normal processes of emptying your bladder.
Remember, you should be aiming to do 10 quick and 10 slow contractions (10 seconds holds) once per day, for the rest of your life. The reason for this is because these exercises may prevent issues later in life with the pelvic floor. To optimise long term health of your pelvic floor, it is important to maintain a healthy weight, avoid constipation and straining on the toilet, as well as doing your pelvic floor exercises.
