The secret of eternal youth? A strong and active pelvic floor
A very different thing is to pee laughing and another to leak a trickle of urine every time you sneeze, cough or burst out laughing. Those pee leaks can not only ruin a fun time, but they can be uncomfortable, unsanitary, and affect your quality of life significantly as you age.
When the pelvic floor muscles become weak and lose their ability to close the urethra properly, they allow urine to leak out even when you bend over. Did you know that this is a muscle that you should also keep toned?
The pelvic floor is a structure of muscles and ligaments that sits at the base of the pelvis and is responsible for supporting the pelvic organs, including the bladder, uterus, and rectum.
It has three very important functions:
- Support the organs to avoid prolapse (this is done with its slow and sustained twitch fibers.
- Close the holes in the pelvis to prevent leakage or incontinence (it does this with its fast-twitch fibers)
- It contributes to sexual pleasure, because by contracting voluntarily it can make the experience more pleasant and when it does so involuntarily it is part of the female orgasm.
The data speaks for itself, 30% of women suffer dysfunctions related to the pelvic floor: incontinence, pain during sexual intercourse, prolapses, difficulty reaching orgasm, constipation, among others.
Read on to find out what allows it to weaken and how to do to strengthen it. If it already happens to you... you still have a chance to reestablish those muscles so hidden, but so important.
Why does this happen?
The involuntary loss of urine, also known as urinary incontinence, is more common than you think and affects millions of women around the world. It is estimated that approximately 1 in 4 adult women experience some degree of urinary incontinence at some point in their lives.
In the case of stress urinary incontinence ( that which occurs when coughing, sneezing, lifting something heavy, changing position or exercising) it is linked to the weakening of the pelvic floor.
Such weakening is common in women who have had multiple pregnancies, vaginal deliveries, or who are experiencing hormonal changes during menopause. It may also be related to certain lifestyle factors, such as smoking and lack of physical activity.
Let's take a closer look at some of the reasons:
Pregnancy and childbirth: During pregnancy, the weight of the fetus and the pressure on the pelvis can weaken the pelvic floor muscles. In addition, vaginal delivery can cause injuries to the muscles and ligaments of the pelvic floor, and even cause a prolapse (Genital prolapse is the descent of the uterus and/or bladder or rectum through the vagina. In the vast majority of women In women, the degree of prolapse is mild and they usually do not present symptoms).
Menopause: During menopause, estrogen, collagen, and elastin levels in the body decrease, negatively affecting muscles, ligaments, and tendons. The pelvic floor muscles may be affected.
Being overweight : Being overweight can put extra pressure on your pelvic floor muscles, which can weaken them over time.
Chronic constipation: Chronic constipation can increase pressure on the pelvic floor muscles and weaken them over time.
High-impact exercise: High-impact exercise, such as running, jumping, and lifting weights, can put pressure on these muscles and make them weak.
Aging: As women age, the pelvic floor muscles can weaken due to loss of muscle tone and decreased elasticity.
What can I do to strengthen the area?
Although urinary incontinence can be an embarrassing problem, there are many effective treatments available to help strengthen the pelvic floor muscles and improve the quality of life for women who suffer from it.
- Kegel Exercises : Kegel exercises are an effective way to strengthen your pelvic floor muscles. To perform them, contract your pelvic floor muscles as if you were trying to stop the flow of urine (it is very important that to do these exercises you must have an empty bladder, without urine, to avoid infections).
- Resistance training: Resistance training can help strengthen your pelvic floor muscles. One way to do this is to use vaginal exercisers - like our Vagiyoga - which are inserted into the vagina and used to resist and strengthen the muscles in the area. If you learn to voluntarily, actively and strongly contract the pelvic floor and manage to maintain the contraction over time, you will be able to contain urine and even gas.
- Diaphragmatic breathing exercise: Diaphragmatic breathing is an exercise that can help strengthen the pelvic floor. To do this exercise, inhale deeply as you relax your abdominal muscles and push your diaphragm down. Then exhale as you contract your pelvic floor muscles. Repeat this exercise several times a day.
- Yoga: Yoga poses that involve core activation and leg elevation can help strengthen your pelvic floor muscles. Some poses you can try include bridge, downward facing dog, and triangle pose.
- Maintain a healthy weight: Weight gain can weaken the pelvic floor muscles. If you are experiencing urinary incontinence problems, it is important to maintain a healthy weight to prevent additional pressure on the pelvic floor.
Rehabilitating the pelvic floor:
It is important that you know that it is never too late to help your body to recover the tone of the intimate area. If you feel that there is an evident weakening of the area, we recommend that you visit a pelvic floor specialist such as a urogynecologist and/or a pelvic floor specialist physiotherapist.
Regular use of a vaginal rehab or trainer, such as our Vagiyoga , can provide a number of benefits for both the vagina and pelvic floor.
These are some:
- Improvement of muscle tone: The regular use of a vaginal trainer allows us to learn to contract and relax all the muscles and ligaments in the area.
- Increased sexual sensitivity : Being the pelvic floor the muscles that give tone at the entrance to the vagina and the muscles that contract in orgasms, it is easy to understand that by strengthening these muscles we can increase sensitivity and pleasure during sex. sexual activity.
- Pelvic floor strengthening after childbirth : After childbirth, the pelvic floor muscles may be weakened and stretched. Using a trainer like Vagiyoga can help strengthen these muscles and speed recovery after delivery.
- Improved Bladder Control: Urinary incontinence can be a source of embarrassment and discomfort. Training can help strengthen these muscles and improve bladder control.
- Improved posture and balance: The relationship between posture and the pelvic floor is very direct because the muscles that make it up do not work in isolation, but their activity depends on other areas such as the abdomen, the lumbar spine or the diaphragm. .
Remember that before introducing Vagiyoga into your vagina you must use a lubricating gel with hyaluronic acid like Zenzsual's and undertake this training with discipline and consistency.
We recommend using Vagiyoga one to two times a day and 3 to 5 times a week, with two days off. The results will be noticeable inside and out.
Do you want yours? Visit our online store and look for the Intimately Powerful Kit that includes the Pelvic Floor Rehabilitation Vagiyoga, a Long Lasting female moisturizing gel with hyaluronic acid and as a gift the Intimately Powerful ebook with more than 150 tips, tactics and tools to enjoy your intimacy.