Pelvic floor exercises in menopause?

The pelvic floor is made of a bowl of muscles that all work together to give support to your bladder, bowel, womb and vagina. If you have a weak pelvic floor, you might find that you have leakage from your bladder, leakage from your bowel or a heaviness or dragging sensation in the middle, sometimes with a bit of vaginal laxity. Much like your arm, leg or abdominal muscles, the pelvic floor muscles can be trained and strengthened with daily exercises. To exercise them you need to practise both strong long holds, which we call ‘slow exercises’ and short squeezes, which we call ‘quick exercises’. You should also try doing a strong ‘squeeze and lift’ just before any activity that causes a problem, like coughing or sneezing which might cause leaking. Strengthening your pelvic floor muscles can help you to improve bladder control and reduce accidental leaks; reduce the risk of prolapse which in women, this may be felt as a bulge in the vagina or a feeling of heaviness, discomfort, pulling, dragging or dropping; improve recovery from childbirth and gynaecological surgery (in women) and increase sexual sensation and orgasmic potential. If you are suffering from incontinence then it is really important to see your GP. They may need to refer you to a pelvic physiotherapist. Some women have an overactive pelvic floor and they need to be taught now to do pelvic relaxation exercises as well as training their pelvic floor. If you need help with pelvic floor exercises please click on this link. Many women find the squeezy app helpful and these videos are all really useful.

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