What is pelvic floor muscle training?

― From urinary incontinence and postpartum care to menopause care. The story of the "invisible muscles" that support women's health ―

"I feel a little uneasy, but I think I'm okay for now."

An odd feeling when you sneeze.
Small changes after childbirth.
Bodily fluctuations felt with age.

Behind these is the pelvic floor muscle.

Pelvic floor muscle training is not just for special people.
It is a self-care practice that involves quietly focusing on your body as part of your daily routine.

What are pelvic floor muscles?

The pelvic floor muscles are a hammock-shaped group of muscles at the bottom of the pelvis that support the internal organs (uterus, bladder, rectum).

These muscles play important roles such as:

  • ● Controlling urination and defecation
  • ● Maintaining the position of the uterus and bladder
  • ● Stabilizing posture
  • ● Supporting sexual function

Unlike the abdominal or thigh muscles, they are invisible, making it difficult to notice when they are weakened.

 

Why do pelvic floor muscles weaken?

Main reasons why pelvic floor muscles weaken:

  • ● Pregnancy and childbirth
  • ● Aging (decrease in female hormones)
  • ● Chronic abdominal pressure (coughing, constipation, etc.)
  • ● Lack of exercise
  • ● Prolonged sitting

Especially during postpartum and menopause, muscle strength tends to decrease due to changes in hormone balance.

As a result, symptoms such as the following may appear:

  • Mild urinary incontinence (stress urinary incontinence)
  • Pelvic organ prolapse
  • Abdominal discomfort
  • Discomfort during sexual intercourse
  • Core instability

In Japan, these issues are often thought of as "unavoidable," but improvement and prevention are possible through training.

What is pelvic floor muscle training (Kegel exercises)?

Pelvic floor muscle training involves consciously tightening and relaxing the muscles at the bottom of the pelvis.
It is also commonly known as "Kegel exercises."

Basic method

  1. Lie on your back or sit in a chair
  2. Tighten your anus and vagina (the feeling of stopping urine)
  3. Hold for 5 seconds
  4. Slowly release
  5. 10 repetitions × 3 sets per day

Tips:

  • Don't clench your stomach or buttocks too much
  • Don't hold your breath
  • Continue daily

It may be difficult to get the hang of it at first, but the first step is to be aware of "which muscles you are using."

Who is it recommended for?

  • ● Those who want to start postpartum care
  • ● Those who have started to notice mild urinary incontinence
  • ● Those who want to prepare for menopause
  • ● Those who want to build their body for fertility activities
  • ● Those who want to improve their posture and core stability
  • ● Those who want to improve the quality of their intimate relationships

Even without specific symptoms, it is very important to start as a preventive measure.

Pelvic Floor Muscles and Women's Life Stages

Pelvic floor muscles are muscles that support women throughout their lives.

  • ● 20s: Prevention and core strengthening
  • ● 30s: Fertility activities and postpartum care
  • ● 40s: Perimenopause対策
  • ● 50s and beyond: Prevention of urinary incontinence and pelvic organ prolapse

At fermata, we do not separate women's health as "something special," but rather
we value an approach that allows women to address it with peace of mind as part of their daily lives.

Pelvic Floor Muscle Training Using Devices

Recently, items like the following have become more common:

  • ● Pelvic floor training balls
  • ● App-connected devices
  • ● EMS-type medical devices

Benefits:

  • ● You can tell if you are training correctly
  • ● Helps maintain motivation
  • ● Allows for gradual adjustment of load

For those who couldn't stick with self-taught methods, there's also the option of leveraging technology.

Frequently Asked Questions (FAQ)

Q. How long does it take to see results?

There are individual differences, but many people generally feel a change in 4 to 8 weeks.

Q. Is it meaningless if I don't do it every day?

While daily consistency is ideal, you can still expect results with 3 to 4 times a week.

Q. What if there is pain?

If you experience pain or discomfort, please consult a medical institution.

Summary

Pelvic floor muscle training is not just about muscle training.

It's about
・● bringing awareness to your body
・● not ignoring your anxieties
・● embracing the changes in your body as you age

The pelvic floor muscles are invisible.
But they are definitely supporting you.

Five minutes starting today.
That will be an investment in your future self.