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

Today, in the 4rth week of Steemit Challenge 27, I will be participating in @Ashkhan Ma'am Steemit Learning Challenge-S27W4; Physiofit; Pelvic -competition, I hope everyone enjoys it.

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Today I am very happy to participate in a beautiful competition given by ma'am. The exercises given above by ma'am are very important for us. I will try to answer the questions given by mam, I hope everyone will like it.

🟧Pelvic

The pelvic floor is a layer of muscles and connective tissue located in the lower part of the pelvis or cavity, which muscles support the bladder, uterus and lower part of the intestine. These generally play an important role in controlling urination, sexual activity and maintaining the correct position of the organs.

🟦 Types

The pelvic floor muscles are of two types

• Extrinsic muscles

• Internal muscles

Extrinsic muscles -

• The external ones form the upper layer of the pelvic floor.

• The external muscles help in sexual activity and anal control.

Internal muscles

• The internal muscles hold and support the pelvic organs, including the bladder, uterus, and bowels.

🟥Causes

There are several reasons why the pelvic floor may become weak.

Common causes

Pregnancy and childbirth

• Especially during normal delivery, the muscles stretch.

Age

• Asthma becomes more and more difficult to control with age.

Excess weight

• Excess weight puts extra pressure on the pelvic area.

Chronic constipation

• Straining during bowel movements is usually weaker.

New causes

Prolonged coughing and asthma

• Prolonged coughing can put pressure on the muscles, resulting in weakness.

Heavy lifting

• Repeated lifting of heavy objects can reduce the elasticity of the pelvic muscles.

Hormonal changes

• When hormones decrease, tissue elasticity and blood flow decrease.

Neurological diseases

• such as multiple sclerosis, spinal cord injury, diabetic neuropathy - affect nerve control.

This disease is more common in girls than in boys. However, I also suffer from this disease to some extent, but it is not yet chronic. My tension is high, my muscles feel tight, I often have to force myself to defecate, and it also burns during urination.

However, we are all getting older day by day, and we are getting this kind of disease due to some bad habits. We ourselves are victims of this. Also, I have some hormonal problems, which destroy the elasticity of my pelvic tissue. I used to exercise a lot, maybe this problem can also be caused by doing too much exercise. But I always take precautions.

Physiotherapy is the best method for any disease; there are no side effects to the method.

As the days go by, I am getting older, everything in my body is changing, so I often do exercises at home. However, Kegel exercises are beneficial exercise doing this increases hormones.

I am also a patient, so I do this exercise to get rid of it. Doing the pelvic tilt exercise increases urine retention and strengthens the lower back. I do this exercise for 3 sets of 15.

Hip Bridging exercise is very beneficial; it reduces back pain and makes the buttocks stronger. Doing this strengthens the pelvic floor core muscles. I do this exercise for 20 seconds 5 times.