Pelvic Floor and Menopause.
Pelvic floor dysfunction is widespread and too often accepted as a consequence of being a woman. Especially if you have had children and as you are getting older. Sound familiar? But did you know that the effects of menopause contribute to the pelvic floor problems women experience?
Oestrogen and Pelvic Floor Dysfunction
Vaginal, urinary and/or sexual dysfunction is common amongst peri and post Menopausal women. Pelvic floor problems have a significant impact on our emotional well-being and even activities of daily living. You might be planning trips out around public conveniences or avoiding certain exercises!
Many women are affected and yet it is under-reported because we are uncomfortable speaking up about this intimate topic. In a 2014 study to assess the prevalence of urinary incontinence; 40% of respondents had suffered from urinary incontinence but only around 25% would seek out help.
Urogenital Atrophy
A major cause of urogenital atrophy is oestrogen loss. Oestrogen is vasoactive and it aids flexibility of the vagina, it also increases urethral resistance, promotes detrusor relaxation and raises the bladder sensory threshold. Oestrogen has a part to play in maintaining pelvic floor muscle mass and strength. Effects not to be sneezed at! (excuse the pun).
The genitourinary syndrome of menopause
The genitourinary syndrome of menopause (GSM) is a relatively new term for the effects of menopause on the external genital, urological, and sexual functioning. This affects around 50% of postmenopausal women.
GSM is interwoven with the already well-documented conditions of pelvic floor dysfunction which include: pelvic organ prolapse, urinary or bowel incontinence and overactivity or hypertonia of the pelvic floor muscles. A woman’s symptoms will vary in severity, and it is possible to experience multiple symptoms at once.
Exercise and Pelvic Health
The good news is that moderate physical activity such as Pilates decreases the risk of urinary incontinence. Pilates takes a special interest in the pelvic floor as a contributor to the deep stabilising function of the core muscles.
The foundational principles of Pilates are perfect for a programme of exercise which respects, protects and can even improve the pelvic floor. Many of my clients report improved confidence in their pelvic floor function, although commonly they have reported having problems in the first place.
Read more about the pelvic floor and Pilates HERE
Hypopressive Exercises and the Pelvic Floor
Hypopressive exercises, also known as hypopressive techniques are a set of postural and breathing exercises designed to reduce intra-abdominal pressure. These exercises focus on:
- Ideal posture and alignment for optimal function of the core cylinder: The walls (core musculature), ceiling (diaphragm) and floor (pelvic floor).
- Positioning and moving the body to generate tension within the myofascial and nervous systems.
- A specific breathing pattern and the apnoea breath technique. This is similar to a practice in Yoga called Uddiyana bandha.
The goal of Hypopressive exercises is to create a vacuum or negative pressure in the abdominal and thoracic cavities, which can have various benefits for pelvic floor health, postural improvement, and even the aesthetics of the abdominal region.
I am a Certified Hypopressive Teacher
I have been teaching Pilates for many moons, but in my endeavours to serve menopausal women I felt a gap in my knowledge when it came to pelvic health.
So over the last 3 years, I have undertaken additional training with the POGP (Pelvic, Obstetric and Gynaecological Physiotherapy Pelvic Health Physiotherapy: Female urinary dysfunction. I also completed my Level 3 training with the International Hypopressives Council and passed the Certification process to teach Hypopressive exercises for Pelvic floor dysfunction.
Book a FREE CHAT to discuss your physical or pelvic health concerns.
Drop me a line if you have questions hi@precizion.co.uk
Yours in Movement
Phillipa x
