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Pelvic Floor:

It is an important part of our body that acts as a support made of our muscles, ligaments, and connective tissues. It is located in the lower part of the pelvis. It supports the internal organs of our body, just as it helps to hold the bladder and, in women, the uterus and rectum. These muscles play an important role in controlling the passage of urine and stool. Similarly, in women, they provide support during childbirth and provide stability to the back and lower back.

As long as the pelvic floor muscles are working properly, everything works with great ease. But when they become too tight or weak, they can cause a variety of problems, such as pain, leakage, or difficulty emptying the bladder or bowels.

Muscle:

There are two main groups of pelvic floor muscles, the first of which we have is the levator ani group, and the second is the coccygeus muscle.

Levator Ani Group:

First of all, let's talk about the levator ani group. This is the largest group of muscles in the pelvic floor. It includes three other smaller muscles. The first of these three is the pubococcygeus, the second is the iliococcygeus, and the third is the puborectalis. The first one supports our pelvic organs and helps us control our bladder. Similarly, the second one provides structural support to our pelvic organs. The third one plays an important role in controlling bowel movements by maintaining the angle of the rectum.

Coccygeus Muscle:

This muscle is located on the back of the levator ani group, which provides further support to the pelvic organs.

Types:

Hypertonic Pelvic Floor:

This is a type where we see the muscles as very tight. Due to this extra tension, a person may feel pain in the pelvic area and may have difficulty urinating or defecating. Moreover, they sometimes feel pain during intercourse. In such a condition, constipation and frequent urination come to the fore.

Hypotonic Pelvic Floor:

This is a type in which the muscles become very weak or go into a relaxed state, causing problems such as urinary incontinence or bowel incontinence, or even enlargement of our organs. This usually causes the bladder to shift position, which drops lower than normal, and in women, the uterus drops lower.

Normal Pelvic Floor:

A normal pelvic floor means that our muscles are balanced, neither too tight nor too loose. These muscles help the intestines and pelvic floor to function smoothly, meaning the muscles have good flexibility and strength that maintain control and support over all things.

Causes:

The main reason for this is that when women give birth, their muscles get stretched. Because of this, sudden changes can cause weakness or injury to the pelvic muscles. As people age, muscle strength decreases, and so does the strength of the pelvic floor, which can lead to problems such as difficulty holding urine.

Carrying extra body weight also puts a lot of pressure on the pelvic floor muscles, which can weaken them over time and lead to bladder leakage. People who suffer from asthma or are heavily exposed to conditions such as smoking often cough frequently. Frequent coughing puts pressure on the pelvic muscles, which weakens them.

Regularly lifting heavy weights without good posture can put a lot of pressure on the pelvic floor and lead to muscle weakness. Frequent straining during bowel movements inside the body puts a lot of pressure on the pelvic floor muscles, causing them to become strained and gradually weaken.

I myself have not suffered from any such disease, but I would like to talk about a woman around me who was suffering from this disease.

There was a woman in our village who complained that when she coughed, laughed, or lifted anything heavy, urine would leak out. She got herself examined by a doctor, who told her that she had a hypotonic pelvic floor, meaning that over time her pelvic muscles had become weak.

In such a situation, he has experienced some symptoms, such as difficulty holding back urine. Similarly, he used to feel quite heavy in his lower abdomen, and along with that, after standing for a long time, he would start having pain in his lower back. Sometimes he would also have difficulty emptying his bladder.

The possible reasons for all this were that she had given birth to three children, which were normal deliveries, and after them, she had not made any effort to strengthen her pelvic floor, nor had she done any exercise. Along with this, she was also quite overweight and used to smoke, which caused her to cough, and the frequent coughing put pressure on her pelvic floor, so these are some of the possible reasons why she had to go through such a condition.

Then the physiotherapists gave him some exercises, which he practiced, and within a few months his symptoms improved significantly and he felt much better than before.

I cannot do these exercises for the patient whose condition I have shared above because she has already improved and is already doing her exercises, and to complete this task, I am going to perform three exercises on my own, although I do not have any complaints of such a condition. To complete this, I am doing the three types of exercises below.

01: Glutes and Abductors Squeeze