Steemit Learning Challenge-S27W4; Physiofit; Pelvic Floor Strengthening"

Canva edit by me

I just imagine the pelvic floor like a very strong plastic basin that is always holding water. And Inside that basin, we have the bladder,the womb, and rectum for feaces.So now If that particular basin is very strong in carrying those three things, nothing will leak. But if the basin is crack or it's soft, water will begin to leak — just like how urine or stool can leak if our pelvic muscles are weak.

---

Task 1

Pelvic floor

---

However ,that area down below our stomach, inside our waist! That particular place is called the pelvis. Inside there, we have something called the pelvic floor — it’s like the base of a house. Therefore it’s really full of some different kinds of muscles, also ligaments, and some body tissues that really help to hold important things like our bladder, womb, and the rectum.

Truth be told,if surely these muscles are really strong and working very well and normal, we can pee and poo properly, no leakage, and women childbirth will go very smoothly. But if they’re weak or too tight, that's when problem can start.

---

💪 Main Muscles on Pelvic Floor

---

The two main muscles that is always doing the heavy works are:

• The Levator Ani muscle: So, this particular one have three parts in it which are— pubococcygeus, iliococcygeus, and puborectalis. This muscles surely helped to lift up and support all the organs inside our pelvis.

• Coccygeus Muscle: This one really help to hold our tailbone steady and also support the organs.

And there are Other muscles that help with movement and balance which are:

• Piriformis
• Obturator Internus

These ones on their own help our hips and waist to move very well.

---

⚖️ Types of Pelvic Floor Based on Muscle Strength

---

1. Hypertonic Pelvic Floor: Muscles is really too tight. It cause pain for waist, constipation, and always makes someone to pee too often.

2. Hypotonic Pelvic Floor: Muscles is too loose or weak. It cause urine or stool to leak and the organs to shift.

3. Normal Pelvic Floor: Muscles is very balanced — not too tight or weak. Everything is working well.

---

🔥 What causes Pelvic Floor Problems

---

Apart from childbirth and old age learned from the lesson Post, these four things too can cause problem:

1. Obesity: If someone has too much weight, it will press the pelvic floor and make it to be weak.

2. Heavy Lifting: People that are always carrying heavy load often and frequently like market women or bricklayers — can strain the muscles.

3. Chronic Coughing: People that is always having hard and serious cough, like those that have asthma or smoke, can weaken the muscles.

4. Pelvic Surgery: Operation like removing the womb or prostate can really affect how the muscles will work.

---

Task 2

---

🗣️ My Own Experience With Pelvic Floor problems

---

About a week ago, I begin to notice that anytime I laugh or cough, I will feel like peeing even after I finished peeing. I will just be feeling pressure for my lower belly and small pain near my tailbone. I was thinking that it's because of tiredness or maybe from what I ate.

But as it's continue, I talk to my physiotherapy teacher. It's was there he tell me that I get hypotonic pelvic floor dysfunction — meaning that my pelvic muscles is weak. That was when I remembered that I stop exercise and I am always sitting down for long hours because of work. And that can be the reason it's weak.

---

Task 3

---

So seeing this challenge I joined so that I can share my experience after doing the kegel exercises ,same as I did them.

1️⃣ Pelvic Tilt

---

• So now, I lay flat on my back with my knees
  bent very well.

• I do well to tighten my stomach and pelvic muscles, then I tilt my waist much upward.

• I hold it for Atleast 5 seconds, then i relax.

• then I do 3 sets of 10 reps every day.

Result: After one week, I must say, I can surely hold urine much better. That pressure for my stomach wasn't there again.

---

2️⃣ Ball Squeeze

---

• I lie flat on my back again and put soft ball between my bend knees .

• No doubt ,I try to squeeze the ball gently with my thighs and my pelvic muscles without shaking.

• I really do hold it for 5 seconds, then I release it.

• I do well to complete 3 sets of 15 reps each daily.

Result: My lower body becomes more stronger than before. While I was doing it I here some crack sounds when I release the ball. But later on the sound was gone and I felt good.

---

3️⃣ Bridging

---

• Finally I lay down again and my back on the floor again, and I do bend my knees, and put my feet flat on the ground.
• My two hips slowly raise,while I was squeezing my buttocks and pelvic muscles.
• I was Holding it for 10 seconds, and then i come down very gently.
• I always complete 3 sets of 10 reps daily.

My Result: I can say my core is really strong now. I can walk and also sit with a better balance.

---

---

This journey show me that pelvic floor health is very important for everybody — young or old. Truly,Many people all all around are really suffering quietly because they don't really know what is going on with their body. But with simple exercises like pelvic tilt, ball squeeze, and bridging, anyone can regain their strength and live much better.

I really thank @ashkhan for this lesson,it will surely helps a lot of people and I will continue to do the excersice and share this knowledge with people around me. If you feel pain, pressure, or leakage for your lower body, please don't keep quiet. Talk to someone and start small exercises. It will surely help.

Below of this post is the full video on how I performed the three exercises👇🏻

---

I placed my humble invite to : @maxpro @lhorgic @marvinvelasquez @ahsansharif to participate

---

---