Here I am in the rainforest doing an abdominal exercise. Strengthening abdominal “core” muscles helps an older person (me: 71 years old) keep the pelvic floor functioning… In other words, preventing or reducing incontinence/leakage. This seems to be a rather taboo subject, despite being common and critical in maintaining independence and function.
Ending Pelvic Floor taboos?
Taboo subjects have never stopped me although I notice that many women avoid the subject of incontinence ! I have muscle tightness all over my body, perhaps due to not yet diagnosed fibromyalgia, an auto-immune disorder. As a mother to a middle-aged mentally ill son on the autism spectrum- I live with constant stress, worry and muscle tightness. My exercise/relaxation routines are designed to relax muscles, including the pelvic floor muscles… so that I can empty my bladder completely. This is a major part of pelvic health…. because incomplete bladder emptying contributes to incontinence. Strengthening core muscles is also important to avoid leaking. According to Mr. know it all AI:
What are core muscles?
“Core muscles are the group of muscles that support and stabilize your trunk and pelvis, including your abs, lower back, obliques, pelvic floor, and diaphragm. These muscles work together to create a foundation for all movement, improve posture, provide balance, and protect your spine. “
Kegal exercises may help but are not essential…
For women, learning how to perform proper kegal exercises is another core exercise option. However, it is important NOT to overdo them and do them gently because those pelvic muscles can be strained from using too much force and too many repetitions…. There are numerous books and on-line articles on this topic, but I learned through experience to focus on core strengthening exercises such as the one shown below….
Breath out during exertion… Never hold your breath….
The one thing I have mastered, and it took a long time to make it automatic – is to breath out during exertion . Its ok to take a long exhale, but avoid holding your breath during exercise. It’s not as easy as it sounds! Breath out when doing a kegal . I pay attention to this during group exercise, Zumba classes and at home and I have no qualms about not keeping the same rhythm and speed as the teacher …. because I want to breath out during exertion, always…. this helps reduce tension and pain.
It is also recommended to breath in through the nose and out through the mouth…
More “core” exercises….
Many of my pediatric clients with sensory processing disorders had poor postural control, low muscle tone, hypermobility and decreased core strength- same as I did as a child…just look at me in the following post…