Pelvic floor muscles play a vital role in maintaining bladder control, yet many women struggle with weakened, overly tight, or dysfunctional pelvic floors that can later lead to frustrating issues like pain with sex, urinary leaking, pelvic organ prolapse, constipation, and more. Whether it's leaking when you laugh, cough, or exercise, or dealing with a constant urge to use the restroom, these problems can significantly impact your quality of life and overall lifestyle.

Fortunately, the innovative LiM Slide and the comprehensive LiM Method provide a natural, proactive, and effective solution to train your pelvic floor muscles and reclaim control over your pelvic floor. With just 10-minutes a day, you can embark on an empowered journey through functional movement, encouraging you to live stronger without experiencing common pelvic floor limitations as you transition into various seasons of life.

What Are Pelvic Floor Muscles in Women?

The pelvic floor muscles in women form a cradle-like structure that spans the base of the pelvis. These muscles support the bladder, uterus, and rectum, playing a crucial role in various bodily functions, pregnancy function, postpartum healing, and beyond. 

Specifically, the pelvic floor muscles:

1. Help control the flow of urine and bowel movements by contracting and relaxing to open and close the urethra and anus.

2. Provide stability and support for the pelvic organs, preventing them from dropping or bulging down (pelvic organ prolapse).

3. Facilitate sexual function by enhancing blood flow and muscle contractions during intercourse and orgasm.

4. Assist in the birthing process by allowing the pelvic floor to stretch and expand during childbirth.

These muscles are located deep within the pelvis, stretching from the pubic bone in the front to the tailbone in the back, and extending outward to the sitting bones on either side. While you can't see or feel them directly, you can sense their activity by attempting to stop the flow of urine or prevent the passage of gas.

Common Problems Associated with Pelvic Floor Muscles and Bladder Control

Weakened or dysfunctional pelvic floor muscles, a condition known as pelvic floor dysfunction, can lead to a range of issues that impact bladder control and overall pelvic health. Some of the most common problems include:

Urinary Leaking (aka incontinence)

Stress incontinence, or the involuntary leakage of urine during physical activities like coughing, sneezing, or exercise, is a hallmark sign of weak pelvic floor muscles. The lack of muscular support allows the bladder and urethra to drop, resulting in urine escaping when intra-abdominal pressure increases.

Overactive Bladder (Urge Incontinence)

An overactive bladder, characterized by a frequent and sudden urge to urinate, can also stem from pelvic floor dysfunction. When the pelvic floor muscles are too tight or unable to fully relax, it can disrupt the normal bladder-filling and emptying cycle, leading to a persistent feeling of needing to go.

Pelvic Organ Prolapse

Weakened pelvic floor muscles may allow the pelvic organs, such as the uterus, bladder, or rectum, to descend or bulge into the vaginal canal. This condition, known as pelvic organ prolapse, can cause a heavy, dragging sensation, difficulty with bowel movements, and even the visible protrusion of an organ.

Frequent Urination

Pelvic floor dysfunction can also manifest as an increased need to urinate, even when the bladder is not full. This may be due to the inability of the pelvic floor muscles to fully relax, causing a persistent sensation of needing to go.

Incomplete Bladder Emptying

Weak pelvic floor muscles can also prevent the complete emptying of the bladder, leading to a residual urine volume that increases the risk of urinary tract infections (UTIs) and other complications.

Common Causes of Weak Pelvic Floor Muscles Impacting Bladder Control

Several factors can contribute to weakened pelvic floor muscles and the resulting issues with bladder control. Some of the most common causes include:

Pregnancy and Childbirth

The physical strain and trauma of pregnancy and vaginal delivery can significantly weaken the pelvic floor muscles, leading to incontinence and prolapse in many women, especially after multiple births.

Age and Menopause

As women age, the pelvic floor muscles naturally lose strength and elasticity, particularly after menopause when estrogen levels decline. This can increase the risk of pelvic floor disorders.

Obesity and Chronic Coughing

Excess weight and conditions that put constant pressure on the pelvic floor, such as chronic coughing or straining due to constipation, can overload and weaken these muscles over time.

Surgery and Pelvic Trauma

Surgical procedures involving the pelvic area, such as hysterectomies or prostate surgery, as well as physical trauma to the pelvis, can damage the pelvic floor muscles and lead to incontinence and other issues.

How to Train Your Pelvic Floor Muscles

Training the pelvic floor muscles is crucial for regaining bladder control and preventing further pelvic floor dysfunction. Fortunately, training the pelvic floor muscles is like training all other muscles in the body. They need motion. Just like you can’t train your legs for running by sitting down and squeezing, you can’t train your pelvic floor muscles by squeezing in isolation either.

The LiM Method: A Comprehensive Approach

While Kegel exercises (isolated squeezing)have been around for a long time, they are not the most effective way to train the pelvic floor. The LiM Method takes pelvic floor training to the next level, as your simplified pelvic floor wellness routine. This innovative LiM sliding board and movement sessions, is designed to target and activate the pelvic floor muscles through a structured, low-impact program.

The LiM Method, which incorporates the use of the LiM Slide, guides you through expert-backed Movement Sessions to rebuild optimal pelvic floor strength and flexibility. 

When to Seek Help

If you are experiencing persistent pelvic pain, a feeling of pelvic organ bulging or pressure, or consistent issues with urinary incontinence or frequency, it is important to seek medical attention. These could be signs of a more serious pelvic floor disorder that requires professional evaluation and treatment.

Conclusion

Pelvic floor muscles play a vital role in maintaining bladder control, and weakened or dysfunctional pelvic floor muscles can lead to a range of frustrating and debilitating issues. By understanding the importance of pelvic floor health and incorporating effective solutions like the LiM Slide and LiM Method, women can take a holistic and proactive approach to pelvic floor wellness. Start your pelvic floor wellness routine today!