Many of us have heard of “Kegels” or pelvic floor exercises, and we probably have a vague feeling that we should do more. For many women, our social media news feeds are full of announcements of the latest gadgets and gadgets for exercising our pelvic floor. There are brands with apps similar to games like Perifit and Elvie, and there are also Kegel balls on sale.
As technology advances and the need for pelvic floor rehabilitation after pregnancy, childbirth, and menopause continues, the demand for innovation in these devices has increased. Then there is the global pandemic that has restricted access to face-to-face medical treatment, which causes many of us to take our health into our own hands.
But what exactly are these devices for, and do they really work? The short answer: strengthening the pelvic floor; and, it depends.
4 things the pelvic floor does and why it often fails
The pelvic floor is a group of muscles that run from our pubic bone to the coccyx, and between our sitting bones, covering the base of our pelvis. Contrary to popular belief, it is not necessary to lie on the floor to exercise the pelvic floor.
The function of the pelvic floor muscles is:
- keep all our organs (bladder, uterus, intestine) inside the pelvis
- keep the sphincters of the bladder and intestine closed (until we are ready to relax them in the toilet)
- provide sexual sensation
- work together with other deep core muscles to aid trunk stability.
The pelvic floor does not always work as planned. Bladder leakage (also known as urinary incontinence) and pelvic organ prolapse are common complaints of pelvic floor for women of all ages.
About one in three women will experience urinary incontinence at some point in our lives, especially if we have had a baby. Other risk factors include repetitive weight lifting, constipation exertion, extra weight, pelvic surgery, and hormonal changes.
The pelvic floor helps hold the organs inside the pelvis. Shutterstock
Read more: “Are Kegel Exercises Really Good for You?”
Shape the pelvic floor
Pelvic floor muscle training is recommended as the first line of treatment for incontinence and prolapse, along with lifestyle changes such as healthy bladder and bowel habits, a good overall shape. and weight management.
Pelvic floor physiotherapists are specially trained health professionals to offer you individualized advice on your pelvic floor symptoms based on an assessment and your circumstances. They will probably recommend daily exercises that may include quick contractions of the pelvic floor muscles, coordination tasks, and longer grips.
Those who have difficulty meeting the prescribed exercises, or who do not have access to a suitable physiotherapist for geographical or financial reasons, may be interested in testing biofeedback devices. These devices and their associated applications are designed to give you more information on how and when to do your exercises, remind you to do them, and help you keep up with the program.
Staying motivated can be difficult. Research shows that it usually takes at least 6 to 12 weeks of regular pelvic floor training to see results (just like visiting the gym, we can’t build muscle at night).
There are many types of pelvic floor trainers on the market. Shutterstock
Read more: Urinary incontinence can be a problem for women of all ages, but there is a cure
Do Pelvic Floor Biofeedback Devices Work?
There is some evidence to suggest that pelvic floor reminder applications and biofeedback devices may be helpful in improving pelvic floor function and bladder control. This could be superior to pelvic floor exercises alone. Then there may be no difference.
Some women do not find the use of pelvic floor training technology useful. Barriers can include connectivity or configuration issues, need for privacy, distracting technology, and price. Insertable devices also require caution for use, as most are not suitable during pregnancy, during the first six weeks after having a baby or pelvic surgery, or when there is unexplained bleeding, pain or active infection. . If in doubt, it is always best to consult your doctor.
The benefits of pelvic floor trainers with game-like applications that sync with an embedded device include:
- giving real-time feedback to the screen for pelvic floor performance and the correct technique
- allow women to work with their physiotherapist remotely
- measure and track improvements in strength, endurance, and coordination over time
- provide reminders by phone notifications to complete workouts
- adjust the training difficulty of each session according to how the body responds (this takes into account fluctuations in time of day and fatigue)
- entertain the user with a variety of games and tasks, making them more likely to continue with their pelvic floor program!
There is no need to do stretched pelvic floor exercises or special equipment. Shutterstock
Read more: Why you shouldn’t have the habit of making a little “just in case” and don’t tell your kids either
The bottom line
Evidence definitely supports pelvic floor exercises for incontinence and prolapse, and this is best done with the support of a properly trained professional, such as a pelvic floor physiotherapist.
While early research looks promising, evidence from marketed pelvic floor feedback devices has not yet been updated. But if you want to try a pelvic floor biofeedback device or app to improve your pelvic floor tone to improve bladder control, prolapse symptoms, or sexual function, do so (especially if your specialist physiotherapist is agreement).
After all, the best type of pelvic floor exercise regimen is the one you will stick with.