Why We Need to Talk About Our Pelvic Floors
Let’s be honest, the pelvic floor isn’t exactly a common topic at the local mama mboga market, is it? It’s often swept under the rug like that forgotten leso at the bottom of your drawer. But just as a strong foundation is crucial for a sturdy house, a healthy pelvic floor is vital for our well-being. Whether you’re a new mother in Nairobi, a busy professional in Lagos, or simply a woman in your prime, understanding and strengthening your pelvic floor is essential. This is for all of us. So, grab a cup of your favourite tea, and let’s get into it!
Understanding Your Pelvic Floor – It’s More Than Just Muscles
The “Hammock” That Holds Us Together
Think of your pelvic floor as a supportive hammock of muscles that hold up your bladder, uterus, and rectum. When this “hammock” is strong, everything functions smoothly. It helps with bladder control, sexual function, and even recovery after childbirth. However, factors like pregnancy, childbirth, ageing, and lifestyle can weaken these muscles. The result? Issues like urinary incontinence, pelvic organ prolapse, and diminished sexual satisfaction.
Did you know that approximately one in three women globally experiences some form of pelvic floor disorder? In Sub-Saharan Africa, over 122 million women are affected by urinary incontinence (UI), often due to stigma and lack of access to treatment. It’s time we shine a light on this and empower ourselves with knowledge and practical solutions.
The Importance of Pelvic Floor Exercises
Why Bother? The Benefits Are Huge!
Strengthening your pelvic floor can drastically improve your quality of life. Here’s why incorporating these exercises into your daily routine is a game-changer:
- Bladder Control: Say goodbye to those embarrassing leaks when you laugh or sneeze! Regular exercises can manage and even prevent urinary incontinence.
- Postpartum Recovery: Strengthening these muscles can aid in healing after childbirth, reducing discomfort and speeding up recovery. Think of it as the ‘post-natal’ maji for your muscles!
- Sexual Health: A strong pelvic floor enhances sexual pleasure and can improve intimacy. Yes, it really can!
Practical Exercises for Stronger Pelvic Floor Muscles
Simple, Effective Exercises You Can Do at Home
Let’s dive into some simple yet powerful exercises that you can do anywhere, anytime.
1. Kegel Exercises: The Classic Choice
These are perhaps the most well-known pelvic floor exercises, and for good reason. They target the very muscles that control urination.
- How to Do Kegels:
- Find a comfy spot—lying down or sitting, whatever works for you.
- Tighten the muscles around your vagina and anus, as if you’re trying to stop yourself from urinating.
- Hold for 5 seconds, breathing normally.
- Relax for 5 seconds.
- Repeat 10 times, aiming for three sets a day.
- Tip: Imagine you’re lifting something heavy with your pelvic muscles!
2. Bridge Exercise: Engaging More Than Just Your Pelvic Floor
This exercise not only strengthens your pelvic floor but also engages your glutes and lower back. It’s a great multi-tasker!
- How to Do the Bridge:
- Lie on your back with your knees bent and feet flat on the ground.
- Slowly lift your hips towards the ceiling while squeezing your pelvic floor muscles.
- Hold for a few seconds before lowering back down.
- Repeat 10 times.
3. Pelvic Tilts: Gentle and Effective
This exercise is particularly helpful for new mothers, strengthening the lower back and abdominal muscles while engaging the pelvic floor.
- How to Do Pelvic Tilts:
- Lie on your back with knees bent.
- Inhale deeply; as you exhale, flatten your back against the floor by tilting your pelvis up.
- Hold for a few seconds before relaxing.
- Repeat 10 times.
4. Side-Lying Leg Lifts: Strengthening Your Hips and Pelvic Floor
This exercise works your hip abductors while engaging your pelvic floor muscles.
- How to Do Side-Lying Leg Lifts:
- Lie on your side with legs stacked.
- Lift the top leg while keeping it straight; engage your pelvic floor as you lift.
- Lower it back down slowly.
- Repeat 10 times on each side.
5. Squats: Not Just for Leg Day!
Squats not only strengthen your legs but also engage your pelvic floor. Who knew?
- How to Do Squats:
- Stand with feet shoulder-width apart.
- Lower your body as if sitting back into a chair while keeping knees behind toes.
- Engage your pelvic floor as you rise back up.
- Repeat 10 times.
6. Happy Baby Pose (Yoga): A Relaxing Stretch
This yoga pose helps stretch the hips while engaging the pelvic area. It’s a bit like giving your pelvic floor a gentle hug.
- How to Do Happy Baby Pose:
- Lie on your back and bring knees towards your chest.
- Grab the outer edges of your feet with hands.
- Gently pull down while keeping shoulders relaxed on the ground.
- Hold for 15–30 seconds.
Postpartum Recovery Exercises
Gentle Movements for New Mums
After childbirth, many women experience weakened pelvic floor muscles. Here are some gentle exercises to aid recovery: Pelvic tilts and side-lying leg lifts. These are great for gently engaging your muscles without overdoing it. Remember, your body has been through a lot, so listen to it and take it slow.
Enhancing Sexual Health: Pelvic Floor and Intimacy
More Pleasure, More Confidence
A strong pelvic floor can enhance sexual pleasure for both partners. Exercises such as squats and happy baby pose help to focus on this aspect. It is about feeling good in your own body.
Creating a Supportive Environment
Breaking the Silence Around Pelvic Health
Building pelvic floor strength is not just about individual effort; it’s also about creating a supportive environment where women feel comfortable discussing these issues openly. In Kenya and across Africa, cultural stigma often prevents women from seeking help for pelvic health issues.
It’s essential that we foster open conversations. Whether through community groups, online forums, or healthcare providers, let’s ensure women know they are not alone in their struggles. Just as we share tips about matoke recipes, let’s share tips for better pelvic health.
Anecdotes from Real Women
Inspiration From Women Who’ve Been There
Let’s share some inspiring stories from women who have embraced their journey towards better pelvic health:
- Aisha’s Story: After giving birth to her second child, Aisha felt embarrassed about urinary leaks during exercise. With encouragement from friends, she started doing Kegels daily. Within weeks, she noticed significant improvements—not just in her bladder control but also in her confidence!
- Fatima’s Transformation: Fatima struggled with intimacy after childbirth due to discomfort. After attending a local workshop focused on pelvic health, she learned specific exercises that helped her regain strength and confidence in her body. Today, she feels empowered and shares her journey with other new mothers.
Tips for Staying Consistent
Making Pelvic Floor Exercises a Habit
Staying consistent with these exercises is key to seeing results. It’s like tending to your garden, a little bit every day brings the best results. Here are some tips:
- Set Reminders: Use phone alarms or sticky notes around the house as reminders to do your exercises. Maybe set a reminder for just before you make that chai in the morning!
- Make it Social: Join a group or find an exercise buddy who can keep you motivated. Everything is easier with a friend!
- Track Progress: Keep a journal of your workouts and how you feel—this can be incredibly motivating.
A Call to Action
Let’s Take the First Step Together
Building pelvic floor strength is an empowering journey that every woman should embark on—regardless of age or stage in life. By incorporating simple exercises into our daily routines, we can improve bladder control, enhance postpartum recovery, and boost sexual health.
So let’s take action together! Start today by committing to just one set of Kegel exercises or any other movement that resonates with you. Remember: we are stronger together, and every small step counts towards better health.
Your Actionable Takeaway
This week, do one thing: Try one of the exercises described in this post or share this article with a friend or family member. Let’s empower ourselves and each other towards stronger pelvic floors.
