Pelvic floor dysfunction is the inability to correctly relax and coordinate your pelvic floor muscles. When we strain, it puts pressure on this region. As we age, these muscles can become weak due to childbirth, standing for long periods of time, heavy lifting, straining to defecate, and some sports.
In this video, learn how to subtly engage these muscles on purpose when sitting, laying down, breathing, and exercising. Take the time to practice these exercises daily, with diaphragmatic breathing and abdominal bracing. A Pilates ring is used in this video as a resistance tool, but a small ball, pillow, or elastic band can be substituted.
Some causes of pelvic floor dysfunction include: Traumatic injuries to the pelvic area (like a car accident), pregnancy, overusing the pelvic muscles that eventually leads to poor muscle coordination, pelvic surgery, being overweight, and aging. Symptoms include: frequently needing to use the bathroom, constipation, straining pain during your bowel movements, leakage, painful urination, and lower back, genital, or rectal pain.
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