Understanding Pelvic Floor Health: Balancing Contractions and Relaxation for Women

Welcome to Wandering Health, your dedicated partner in holistic physiotherapy! Today, we're delving into the intricate world of pelvic floor muscles in women, exploring the delicate balance between underactive and overactive states. Understanding how to contract and relax these muscles is crucial for maintaining bladder and bowel health, reducing pain, and ensuring overall well-being.

The Importance of a Healthy Pelvic Floor

The pelvic floor plays a vital role in supporting organs like the bladder, uterus, and rectum. Maintaining a balance between muscle contractions and relaxation is key to preventing issues such as incontinence, pelvic pain, and other related conditions.

Different views of the pelvic floor muscles, encompassing the bladder, uterus, and bowel.

Identifying Underactive and Overactive Pelvic Floor Muscles

1. Underactive Pelvic Floor Muscles:

   Symptoms: Frequent urinary incontinence, difficulty controlling bowel movements, and a feeling of heaviness in the pelvic area.

   Causes: Childbirth, hormonal changes, obesity, or a sedentary lifestyle can contribute to weakened pelvic floor muscles.

   Treatment: Pelvic floor exercises, also known as Kegels, can strengthen these muscles. Your physiotherapist will guide you through a personalised exercise plan.

2. Overactive Pelvic Floor Muscles:

   Symptoms: Pelvic pain, pain during intercourse, constipation, and difficulty emptying the bladder.

   Causes: Chronic stress, anxiety, trauma, or an incorrect approach to pelvic floor exercises may lead to muscle tension.

   Treatment: Relaxation techniques, such as diaphragmatic breathing and specific stretches, can help release tension. Physiotherapy interventions may include manual therapy to address trigger points and promote muscle relaxation.

Contracting the Pelvic Floor

‘Kegel’ Exercises:

   - Find the right muscles: Imagine stopping the flow of urine midstream or squeezing the muscles that prevent passing gas.

   - Start with a few repetitions: Gradually increase the duration and number of contractions.

   - Consistency is key: Incorporate Kegels into your daily routine for optimal results.

Relaxing the Pelvic Floor

Diaphragmatic Breathing:

   - Inhale deeply through your nose, expanding your diaphragm.

   - Exhale slowly through pursed lips, allowing your pelvic floor muscles to relax.

   - Try to exhale for about 2 seconds longer than your inhale.

   - Try and find the most comfortable position that allows you to fully relax. This could be in standing, sitting, sidelying, or lying on your back or stomach. Some even like lying on the floor with their legs up the wall or on the couch/bed to get relaxed.

   - Practice regularly to enhance muscle flexibility.

Pelvic Floor Drops:

   - Sit or stand comfortably.

   - Inhale and consciously relax your pelvic floor muscles.

   - Exhale, gently lifting the pelvic floor muscles upward.

   - Repeat for improved control.

How Physiotherapy Can Help

At Wandering Health, our experienced physiotherapist specialises in pelvic floor health. Through comprehensive assessments, she can identify specific issues and tailor treatment plans to address your unique needs. Our goal is to empower you with the knowledge and exercises necessary to restore balance, promoting optimal pelvic floor function.

Achieving a harmonious balance between contracting and relaxing pelvic floor muscles is essential for women's health. Whether you're dealing with underactive or overactive pelvic floor muscles, Wandering Health is here to support you on your journey to improved well-being. Don't hesitate to reach out to our dedicated physiotherapist for personalised guidance and expert care. Your pelvic health matters, and we're here to help you navigate towards a healthier, more comfortable future.