Relieve your symptoms with pelvic floor exercises

During menopause, levels of oestrogen and progesterone decrease. Oestrogen plays a key role in stimulating the production of collagen, a vital component of the connective tissue surrounding your muscles. Collagen contributes to the strength and elasticity of muscles and aids in their recovery following physical activity. When oestrogen levels drop, muscle tissue becomes indirectly less flexible as the connective tissue becomes drier and less elastic. The outcome? The pelvic floor becomes less effective, potentially leading to symptoms.

The pelvic floor muscles influence a variety of bodily functions. If these muscles are not functioning properly, you may experience certain symptoms. Your pelvic floor muscles may either be too weak or too tight.

How can you determine whether your muscles are too weak or too tight? A simple test can provide some insight.

• Go to the toilet and attempt to briefly stop the flow of urine midstream.
• If you are unable to do so, your pelvic floor muscles are likely too weak.
• If you can manage it but find it difficult or uncomfortable, your muscles may be too tight.

It is important not to perform this test too frequently, as regularly interrupting the flow of urine can interfere with bladder function.

This test offers a general indication of your pelvic floor function but is not a diagnostic tool. To obtain an accurate diagnosis, consult a pelvic physiotherapist or a doctor.

If your pelvic floor muscles are too weak, you may notice the following:

• Unintentional urine leakage during activities such as jumping, coughing, or laughing;
• Difficulty holding in urine or bowel movements;
• Frequent bladder infections;
• Occasionally, prolapse of the bladder, uterus, vagina, or rectum;
• Lower back pain or pelvic instability;
• Reduced sexual desire.

If your pelvic floor muscles are too tight, you may experience symptoms such as:

• Pain in the buttocks, similar to soreness after an intense workout;
• A cramped or irritated urethra, leading to frequent urges to urinate and difficulty urinating;
• Inability to fully empty the bladder, increasing the risk of bladder infections;
• Constipation;
• Heightened stress due to constant tension in the pelvic floor;
• Dull or sharp pain in the lower abdomen, lower back, or hips;
• Pain during intercourse.

By performing the correct exercises, you can significantly reduce your symptoms. Pelvic floor exercises are designed to strengthen the muscles in the pelvic region. Research suggests that these exercises can lead to improvement in up to 92% of cases. Follow the exercises outlined below, and you will soon notice the benefits.

Exercise 1

1. Sit in a relaxed position and take a deep breath in through your nose, allowing your belly and pelvic floor to expand slightly.
2. Slowly exhale through your mouth. As you exhale, gently contract your pelvic floor muscles. Imagine you are holding in your urine; this can help.
3. Hold the contraction for 3 to 5 seconds. If this feels challenging, do not force it. Build up gradually.
4. Release the tension as you inhale again.
5. Repeat this exercise 10 to 15 times per session.

This exercise is beneficial for both weak and tight pelvic floor muscles. It strengthens the muscles while helping you coordinate your pelvic floor with your breathing, which can release unconscious tension.

Exercise 2

This exercise is specifically designed for weak pelvic floor muscles.

1. Sit in a relaxed position or alternate between standing and lying down. 
2. Contract the muscles. Imagine you are holding in your urine; this can help. 
3. Hold the contraction for 3 to 5 seconds, then relax. 
4. Repeat this exercise 10 to 15 times per session.

Apps

Would you like daily guidance for your exercises? Consider using apps such as Kegel Trainer and Easy Kegel.

Always ensure you are contracting the correct muscles to avoid training the wrong ones.

Pelvic floor exercises can help strengthen the muscles and alleviate symptoms. They can also provide additional benefits, such as:

• Improved bladder and bowel control, reducing issues like urine leakage and constipation;
• Prevention or reduction of mild prolapses, as the exercises support the organs in the pelvic region;
• Enhanced sexual function, as the exercises improve blood flow and sensitivity;
• Reduced pelvic pain due to stronger pelvic floor muscles.

For optimal results, practise these exercises three times a day in sessions lasting 5 to 10 minutes. Even if you have a busy schedule, these exercises are manageable. You can do them while watching TV or before going to bed. Maximum benefits are typically noticeable after at least three months. Try to make these exercises a habit to enjoy their benefits for a lifetime.

Would you like professional support with your pelvic floor exercises? A pelvic physiotherapist can guide you with the correct techniques and create a personalised programme. If you are experiencing severe symptoms, consulting a pelvic physiotherapist is highly recommended. This will help you avoid incorrect training and prevent counterproductive effects. The therapist will provide expert guidance to ensure you practise safely and effectively.

The pelvic floor muscles play a crucial role in various bodily functions. A well-functioning pelvic floor, whether strong or relaxed as needed, contributes to your overall health. By incorporating pelvic floor exercises into your routine, you can alleviate symptoms in this area. If you require additional help or support for menopause-related symptoms, various supplements are available to help you feel more energetic and healthy during this phase of life.