This message applies to all skills mastered over our lifespan.
Our ability
to choose a suitable time and place to empty
our bladder and/or bowels or 'hold on” as
the need arises was a skill we learnt during
childhood.
The integration of the involuntary and voluntary systems depends on the integrity of the neuromuscular (brain to muscle) connections and the strength of the muscles in order to respond to nature's demands.
As we age, and in some cases because of sickness and lifestyle choices our ability to control these functions weaken, often because we do not see exercise of these important muscles as a priority, perhaps because “I don't have any problems down there”. But prevention is the name of the game and it is wise to be prepared.
The goal is to strengthen the pelvic floor, to allow it to be functionally competent long term, so that one is able to cough, sneeze, laugh, run and lift without the embarrassment of losing any urine, wind or faeces and be able to control any urgency of bowel or bladder.
In the first instance do not try too hard.
These muscles are tired with diminished sensory input and “little and often” will be the way to start.
Try not to hold your breath or pull in your lower abdomen tightly. Strengthening the voluntary muscles of the pelvic floor requires attention to three key areas, namely…………………………
POSTURE, ABDOMINAL WALL AND PELVIC FLOOR.
P......Posture
A.......Abdominal muscles
The pelvic floor muscles are programmed to work with the innermost abdominal muscle, Transverse Abdominis (TrA) as both are part of the core stability mechanism.
P....Pelvic Floor Muscles
The first set of pelvic muscles to exercise are the sphincters around the urethra, the vagina and the anus. Lie on your left side and identify each sphincter separately. Place the thumb and middle finger of the right hand over the anus and feel how they tighten together.
TECHNIQUE FOR EMPTYING THE BOWEL
(Do not try to squat on a western style toilet)