Understanding Pelvic Floor Muscles and Their Importance

Hello everyone, I’m Dr. Manisha Kulkarni, Consultant Obstetrician and Gynecologist at Momstory by Sahyadri Super Speciality Hospital, Hadapsar.
In this blog, I’ll be discussing an important yet often overlooked topic — the pelvic floor muscles and ways to strengthen them.

The pelvic floor is the area located between your hips. It supports vital organs like the uterus, vagina, urinary bladder, and rectum. The base of this pelvic region, made up of muscles and connective tissues, is known as the pelvic floor.

In women, the pelvic floor contains three openings:

• The urethral opening (for urine passage)

• The vaginal opening

• The anal opening (for bowel movement)

These muscles act as a supportive sling to hold the pelvic organs in place and help maintain bladder, bowel, and sexual health.

What Causes Pelvic Floor Weakness?

Pelvic floor muscles can become weak due to several factors, such as:

• Pregnancy and childbirth
  – Especially in the case of normal or instrumental deliveries like vacuum or forceps-assisted births.

• Being overweight, which adds constant pressure on the pelvic muscles.

• Chronic constipation, leading to frequent straining.

• Aging and menopause, which cause natural muscle weakening.

• Pelvic trauma or surgeries, which can affect muscle integrity.

Signs and Symptoms of Weak Pelvic Floor Muscles

A weak pelvic floor can lead to several uncomfortable symptoms, including:

• Urinary or anal incontinence – difficulty holding urine or stool.

• Inability to control gas (passing wind unintentionally).

• Vaginal looseness or laxity, often reported after childbirth.

• Pelvic heaviness or pressure, especially after standing or lifting.

These symptoms may not only affect physical comfort but can also impact confidence and quality of life.

How to Strengthen Pelvic Floor Muscles

The good news is that pelvic floor strength can be improved with simple exercises, known as Kegel exercises.

What Are Kegel Exercises?

Kegel exercises involve contracting and relaxing the muscles that form part of your pelvic floor. They’re easy to perform, require no equipment, and can be done anytime, anywhere — while working, cooking, or sitting.

How to Identify Pelvic Floor Muscles

To identify these muscles, imagine that you’re trying to stop your urine midstream — the muscles you use are your urethral pelvic muscles. These are the same muscles you’ll target during Kegel exercises.

Step-by-Step Guide to Do Kegel Exercises

1. Find the right muscles:
   Pretend you’re trying to stop urinating mid-flow — those are your pelvic floor muscles.

2. Contract and hold:
   Tighten the muscles for 5 seconds, then relax for another 5 seconds.

3. Repeat:
   Do 10 repetitions per set, and aim for at least 10 sets a day (100 contractions daily).

4. Progress gradually:
   As strength improves, increase the duration of each hold from 5 to 10 seconds.

5. Breathe normally:
   Avoid holding your breath or tightening your abdomen or thighs.

These exercises can significantly reduce urine leakage, improve vaginal tone, and prevent pelvic organ prolapse over time.

When to See a Gynecologist

If you experience persistent urine leakage, vaginal looseness, or pelvic heaviness despite doing exercises, it’s important to consult a gynecologist.
A professional can assess your pelvic health, recommend advanced physiotherapy or pelvic floor training, and rule out any underlying issues.

Why Choose Momstory?

At Momstory, Hadapsar by Sahyadri Hospitals, we focus on comprehensive women’s health. Our expert gynecologists and physiotherapists offer personalized care for:

• Pelvic floor rehabilitation

• Postpartum recovery

• Bladder and bowel health

• Hormonal and menopausal wellness

With compassionate support and advanced facilities, Momstory ensures every woman’s health journey is comfortable, confident, and well cared for.

Conclusion

Pelvic floor health plays a crucial role in every woman’s well-being. Regular Kegel exercises, healthy weight management, and timely medical guidance can go a long way in preventing urinary incontinence, vaginal laxity, and pelvic discomfort.

For expert consultation and pelvic floor muscle strengthening guidance, visit Momstory, Hadapsar, and take the first step towards a stronger, healthier you.