The Number One Muscle Women Neglect To Strengthen | HealthInfi

You probably already know that strength training and building muscle has a lot of health and other benefits. It helps increase bone density and decrease the risk of osteoporosis. It helps control your weight and helps you look and feel better. But there’s another muscle a hidden one that many women often neglect to strengthen. Exercising this one isn’t about fending off osteoporosis or having Michelle Obama’s sinewy, toned arms.

This one is about working a muscle you can’t see. And sometimes out of sight equals out of mind thus the neglect. You can’t see your pelvic floor muscles, but they play a really important role in your health. They’re the muscles that support your pelvic organs: your uterus, bladderand rectum.

By now, you’ve probably figured out that men’s and women’s bodies don’t work quite the same way.

Get your mind out of the gutter. We’re talking about the weight room, here. Men and women have huge differences in their body compositions, joint alignments and connective tissues, all of which affect their muscle strengths, weaknesses, and susceptibility to injury, says exercise physiologist and trainer Marta Montenegro, MS, CSCS.

Here’s the deal, ladies: If you aren’t giving these areas some extra TLC, chances are they are majorly weak. “When the muscles aren’t at the ‘same level’ in terms of strength and flexibility, it both reduces the efficiency of every movement and increases risk of injury to muscles, bones, tendons and ligaments,” Montenegro says. “If something on this chain is off, something [else] will pay the price.”

What’s going on down there?

The obvious joys of childbirth and the dubious joys of aging … can you guess the connection? A weakening in the pelvic floor muscles.

These are changes that other people can’t see. Only you (and possibly your gynecologist and your partner) know about.

A quick anatomy lesson: Your pelvic floor muscles are made up of ligaments, connective tissues and nerves. They work like a hammock or sling to support your pelvic organs. These muscles stretch from your pubic bone (at the front) to the base of your spine (at the back) and give you control when you urinate, defecate or pass gas.

Blame childbirth, hysterectomy, obesity or menopause for this unwanted slackness. The risk increases with multiple pregnancies and vaginal deliveries, especially if you’ve had an episiotomy or suffered vaginal tears.

The wrath of weakness

• Urinary incontinence
• Fecal incontinence
• Pelvic organ prolapse (The uterus, bladder and bowel “drop” onto the vagina and bulge through the vaginal canal kind of like a hernia.)
• Reduced sensitivity during sex

I’d say this could greatly impact a woman’s quality of life. Yes, hardly a pretty picture.

Why the hush-hush?

Many women and medical professionals are hesitant or embarrassed to talk about this health issue, although the problem is very common. It’s estimated that more than one-third of women in the United States are afflicted with a pelvic floor disorder (PFD), and about 377,000 had surgery in 2010, with that number expected to significantly increase over the next several decades.

PFD can be easily diagnosed with a physical exam. Sometimes, during a routine pelvic exam, your health care provider will spot or feel a telltale bulge that suggests prolapse. Or, you may already be reporting symptoms like trouble with bladder or bowel control.

There are other more sophisticated tests that can follow an initial physical exam, too.

What you can do

Kegel exercises are the only prevention, but most women don’t know how to properly do these, says women’s health expert and advocate Donnica L. Moore, MD. In addition, the exercises are not always effective, especially once the problem is more advanced.Read More