7 Easy Ways to Protect Your Pelvic Floor from Damage
One of the most important parts of your body is your pelvic floor. It helps to support your pelvic organs and control bladder and bowel function.
However, the pelvic floor is delicate, and you must take all steps necessary to protect it from damage and potential weakening.
How can you protect your pelvic floor from damage?
Clear your cough
Suffering from a cold or a bad cough can really put pressure on your pelvic floor muscles. Eventually, the extra strain will cause your pelvic floor to tire, meaning you may become more susceptible to little leaks.
If you’re suffering from one of those coughs where it takes you a good 20 attempts to shift a bit of phlegm from your lungs, it’s worth trying the ‘active cycle of breathing’ technique.
The tubes of your lungs actually go sideways. So, if you feel something sitting in the bottom of your lung, it’s got to go around right angles to get out of your throat. Follow the steps below and see if this technique helps:
- Try and figure out which side of your lung it is sitting it, and then lay on your side for a few minutes. This should allow the phlegm to trickle down from the lung into the back of the throat.
- Whilst on your side, take a few deep breaths.
- When you feel the cough brewing, try to hold it back, and instead perform a huff (i.e. like you’re trying to steam up a mirror).
- Perform one big cough and that should bring the phlegm that last distance from there out.
The main method for keeping your pelvic floor strong and protected is to do your Kegels! Kegels (pelvic floor exercises) are essentially a pelvic floor workout. Just like your other muscles, they need to be exercised regularly in order to stay strong and healthy.
Learn how to do pelvic floor exercises here.
When you know how to correctly perform a Kegel exercise, you can incorporate them into your lifestyle in order to protect your pelvic floor when it’s under stress.
For example, if you know that you are about to sneeze, try contracting and holding your pelvic floor muscles as you do so – this may help reduce any ‘oops moments’ if you find that you often suffer from ‘little leaks’.
Your body is naturally deficient in a lot of vitamins and proteins – and this only worsens with age. For example, as we hit the menopause, our collagen levels plummet rapidly. Collagen is essential for pelvic floor muscle strength and elasticity – therefore it’s so important that we supplement it.
You can find a huge collection of vital supplements to help protect your pelvic floor here.
The way you breathe actually works in harmony with your pelvic floor. As we breathe in, the pelvic floor stretches down. As we relax, it comes back up – mimicking the movement of our lungs.
Unconsciously, we tend to hold our breath as we concentrate, meaning the pelvic floor is also being held at the same time. This can result in the relationship between the pelvic floor and your breathing becoming very rigid.
Try relaxing your muscles completely as you breathe in. Contract your muscles up as you breathe out – this is the natural movement of the pelvic floor.
Your muscles work differently as your posture shifts. Are you sitting slouched now? When you’re slumped, it’s difficult for your muscles to do anything to help you. But by sitting up a bit straighter and holding your neck and head up better, your abdominal muscles are able to work quietly and keep your pelvic floor engaged.
If you have poor posture whilst standing, you may cause your pelvis to tilt. Learn how to stand with correct posture, and your pelvic floor can work in better balance with the rest of your body.
Knowing how to correctly exercise your pelvic floor can be difficult. Over 30% of women don’t know how to perform a successful pelvic floor muscle contraction!
Using an electronic pelvic floor toner can remove all of the guesswork. Your body uses electrical impulses all of the time to send messages to nerves and muscles – an electronic pelvic toner, such as the Kegel8 Ultra 20 Electronic Pelvic Toner, uses the same technique.
The Kegel8 Ultra 20 Electronic Pelvic Floor Toner uses NMES (neuromuscular electrical stimulation) to send electrical impulses, via a probe or electrode pads, to the muscles of your pelvic floor in order to stimulate a contraction. These contractions exercise the pelvic floor muscles automatically, building strength and tone when performed regularly.
Your thoughts on the Kegel8 Ultra 20 Electronic Pelvic Toner
Mags - Fantastic product!
"I have been suffering with vulvodynia for 2 years and have tried everything on an endless list of self help. I am currently on medication which makes me tired and doesn't help very much. One of the things on the list was weak pelvic floor, so after research I found the Kegel8 Ultra 20. I am happy to say after using the Kegel for just 4 weeks I have been symptom free for 7 days. "
Caz - Excellent!
"I’m extremely impressed with this machine. After trying pelvic floor exercises for a year, with disappointing results, I decided to splash out on a Kegel8 Ultra 20. I have only been using the device for a month but have seen a definite improvement already. I was mortified and embarrassed when my pelvic floor was weakened and wish I’d have known about Kegel8 at the beginning."