STRENGTHENING THE PELVIC FLOOR

As you get older, your pelvic floor muscles get weaker

Women who have had children may also find they have weaker pelvic floor muscles.

The pelvic floor is a large hammock of muscles stretching from side to side across the floor of the pelvis. It is attached to your pubic bone in front, and to the the tail end of your spine behind. The openings from your bladder, your bowels and your womb all pass through your pelvic floor. Your muscles near your pelvis are very important to stretch. They get tight very quickly and can become a serious problem if not handled.

The pelvic floor muscles can be separated into lifting, opening and closing muscles. These muscles all have a role to play in the elimination process with the opening and closing muscles being used at the actual time of going to the toilet. The lifting muscles support the organs in the pelvis as we move about and exert ourselves during the day - walking, standing, lifting, sneezing and toileting. They help keep the rectum and bladder in the 'right place' so that we can pass urine and faeces efficiently and without straining. They give support during childbirth and are important in love making. They can be damaged or weakened by:

O Childbirth- Evidence suggests that problems can start during pregnancy and not just after birth. Women who have had multiple births, instrumental births (with forceps or ventouse), severe perineal tearing or large babies (birth weight over 4kg) are at greater risk of pelvic floor muscle damage. If you're trying to get fit after the birth of your baby, don't do straight-leg sit-ups and double-leg lifts. These put severe pressure on your pelvic floor and your back.

O Chronic coughs and sneezing- Chronic coughing for any reason (for example, asthma, bronchitis or a smoker's cough) increases the risk of urinary incontinence and prolapse.