Steemit Learning Challenge-S27W4; Physiofit; Pelvic Floor Strengthening

Today I am very happy and delighted to take part in the fourth week of Steemit Learning Challenge - S27W4; Physiofit; Pelvic Floor Strengthening. I'm very thankful to the Steemit team and @ashkhan from the bottom of my hearts that they provide another amazing challenge to us. That we not only learn from it but also share my knowledge with others.

Task 1: Understanding the Pelvic Floor, Its Muscles, Types, and Causes

What is Pelvic Floor?

Pelvic floor is a group of muscles and ligaments and connective tissue that create a very strong supporter connection at the maiybase of the pelvis. These structures provide support of rectum, bladder and uterus(in female). This is not only to provide support to the weight but also play an important and basic role to control urine and waste

Important muscles of Pelvic Floor

Following are the two significant and important pelvic floor muscles.

1. Levator Ani Muscle

This basic muscle contains three parts.

Pubococcygeus:

This provides support to the uterus and bladder.

Puborectalis:

Puborectalis helps to control the waste.

Iliococcygeus:

It's holds all the internal organs of the body.

2. Coccygeus Muscle

Coccygeus muscle present in the back side and provide support to the last part of spine bone.

There are two more helpful muscles that piriformis and obturator internus support and maintain the pelvic floor strength.

Types of Pelvic Floor

1. Hypertonic Pelvic Floor

In this condition muscles hardness are growing and because of this a pain producein stomach down side, constipation and again and urine problem develop.

2. Hypotonic Pelvic Floor

When muscles become weak and loose, then we face very difficulty to control bladder and intestine and some time organ slip off to the down side.

Normal Pelvic Floor

In this condition muscles hardness and elasticity both are balanced, bladder and intestine work normally and properly and body lower part attached strongly.

Reasons of Pelvic Floor Dysfunction

In the common reasons childbirth and aging are included. But today I describe four more extra reasons.

1- Obesity

Constantly pressure increases the pelvic floor when weight increases. Because of this muscles become weak.

2- Continually coughing or breathing problem

The people who have asthma or bronchitis, increases force of muscles because of continuous cough. Which is the reason of weakness.

Heavy Lifting or because of hard exercise

When we used not a correct technique to lifting heavy weight then pelvic floor should be stretch and injured.

Hormonal Changes Special in Women

During menopause estrogen deficiency or level decrease cause of elasticity deficiency between muscles.

Weakness after pelvic floor surgery

In some time during operation nerves should be affected. Which is cause of muscles efficiency.

Task 2: Personal or Patient History

I have no personal involvement and history related to pelvic floor dysfunction and even I don't any patient related to that deficiency in my surroundings. When I search and study about this topic I understand this problem related to aging, lifestyle and physical weakness. When I search about it and get information about pelvic floor dysfunction I learned many new things about it. And I will try some exercises in home that will help to maintain strengthen of pelvic floor.

Task 3: Physiotherapy Management and Strengthening Exercises

I test myself to do these exercises at home to harden my pelvic floor. So I understand these exercises impact better.
These exercises not just form our pelvic floor muscular but also form our back and hips stronger.

1. Pelvic Tilt Exercise

Purpose:
Give elasticity and strengthen to back and pelvic floor muscles.

Method:
I lie on the mat and bend my knees and feet touching the floor. Then I dragged my belly muscles Inward and slightly shifted my back. I hold this position for 5 to 10 seconds. Then I slowly went to rest position.
I repeated this exercise 10 to 15 times at one time.

Conclusion:
This exercise reduces the back pain and feels good in physical balance.

2. Glutes and Abductor Squeeze

Purpose:
It's strong the muscles of hips and thighs muscular.

Method:
I have placed a soft ball between my knees when I'm in a sitting position. Then I slowly pull the ball and stress my hips muscles hard. I can hold this pressure for 5 to 10 seconds and after that I release the pressure. I do this exercise 10 times.

Result:
The stress reduces between hips and thighs and helping muscles grip.

3. Hip Bridging Exercise

Purpose:
Hip Bridging Exercise makes muscles stronger of back, hips and pelvic floor.

Method:
I lay on my back and bent my knees and my feet on the floor. Then I pulled my hips with the help of using heels. So my body comes to a line position. I hold this position for 5 seconds. Then I slowly back my hips to down. I did this exercise 12 times.

Result:
This exercise not only provides energy to my pelvic floor and increase pressure between hips and muscles.

Pelvic floor is basic component for healthy Body. The pelvic floor not only provides support to the bladder and intestine, also plays an important role in physical balance and daily work.