Pelvic Floor Exercises: How To Strengthen D Muscles For d Private Area
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🩺 Medically reviewed by licensed physicians with over 10 years of clinical experience
🔍 Quick Breakdown
D Pelvic floor muscles na d muscles around d private area wey dey help support d:
• bladder
• womb
• bowel
If these muscles dey weak:
• urine fit dey leak from d vagina
• e go make pressure for pelvic or private area increase and e go make d woman feel uncomfortable
• bladder control fit reduce, and na dis one dey make some women wan urinate everytime
👉🏾 Pelvic floor exercises fit help strengthen these muscles small small.
🟧 Real life example — Pelvic floor weakness
After childbirth, Bisi notice say:
• she dey leak small urine wen she laugh or cough
• sometimes she dey feel pressure or heaviness for her private area
At first:
• she think say na something wey go remain forever after pregnancy
• after some weeks, symptoms still no improve
One day:
• she discuss am with her mama
• her mama come talk say she also get similar problem years but e start after menopause around like age 54
Both of them begin wonder:
• whether d problem dey run for their family
Later:
• dem talk with one family member wey be nurse
• she explain say pelvic floor weakness no too unusual after childbirth or during menopause
She tell them say:
• pregnancy, childbirth, aging, and hormone changes fit weaken d pelvic floor muscles over time
The nurse later refer Bisi to one midwife:
• wey teach her and her mama pelvic floor exercises and bladder training techniques
After some time of regular practice:
• bladder control begin improve small small
• d pelvic heaviness reduce
• and d urine leak stop for Bisi but for her mama e reduce well well
👉🏾 Pelvic floor symptoms fit improve gradually with proper support, exercises, and treatment.
🟧 How pelvic floor muscles dey work?
These muscles dey for the lower part of the body, around the bladder, womb, and bowel area.
Dem help:
• control when person pee
• support organs like the bladder, womb, and bowel so dem stay in place well
• help control passing stool and gas too
👉🏾 Pelvic floor muscles dey work like a supportive net under d pelvic organs.
Pregnancy, childbirth, aging, or chronic pressure fit weaken the muscles over time.
👉🏾 Pelvic floor exercises na wetin some people call Kegel exercises.
🟧 When doctors fit recommend pelvic floor exercises
• for urine leakage
→ wey dey happen sometimes wen some women cough or laugh
• after childbirth
→ muscles fit weaken during pregnancy and delivery
• pelvic organ prolapse
→ exercises fit improve support and pressure symptoms
👉🏾 These exercises common for women’s health physiotherapy.
🟧 Signs of pelvic floor weakness
• urine leakage
• you dey feel heaviness around d vagina
• reduced bladder control, u no fit control wen u wan urinate
👉🏾 Symptoms fit dey worsen if muscles weakness continue.
🟧 How to do pelvic floor exercises
• tighten or squeeze d muscles wey you dey use stop urine flow
• hold d squeeze for some seconds
• relax d muscles again
• repeat am regularly, dey pratice to squeeze longer.
👉🏾 Your belle, thigh, and buttock muscles suppose stay relaxed as much as possible.
🟧 Common mistakes
• People think say na just by squeezing d stomach strong
• or holding their breath
•or even sef dey expect quick results after only few days of practice.
👉🏾 Pelvic floor exercises usually need consistent practice for weeks or months.
🟧🚨 When person suppose see doctor
• severe pelvic pain
• d urine leakage dey worse
• bowel control problems, like poop don dey leak too
• symptoms no improve over time
👉🏾 These signs fit mean say person need physiotherapy or specialist help.
🟧 Wetin fit help
• 1. maintain healthy body weight
• 2. Eat enough fruits and vegetables and if need take medication for constipation
• 3. no dey lift too heavy
• 4. practice d exercises regularly
• 5. abeg ask for guidance from professionals if you no dey sure of d exercise to do
👉🏾 Correct technique dey important pass squeezing too hard o!
🟢 Final reassurance
Pelvic floor exercises sound too simple, but na dis exercise dey d strengthen d muscles
wey go later help bladder control and pelvic support.
👉🏾 Patience and consistency dey very important because improvement usually dey happen small small as time dey go.
📚 Reference
For full medical references, see English version of this article.
⚠️ Disclaimer
This article na for education only. E no replace medical advice from qualified healthcare professional.
If symptoms serious or no go, abeg see healthcare professional.
🔗Related Health Topics
• Pelvic Floor Weakness
• Urinary Incontinence in Women
• Urine Leakage After Childbirth
• Pelvic Organ Prolapse
• Frequent Urination in Women
👉🏾 If you still get questions or Prefer full medical detail? Read English version