Pelvic Floor Muscle Exercises (Senaman Lantai Pelvik)

Among the roles of the pelvic floor are:
1. Supports the organs in the pelvis
2. Strengthens urethral closure during increased pressure in the abdomen, for example coughing
3. Helps in spinal pelvic stability
4. Contribute to sexual activity
Pelvic Floor Symptoms / Signs
Urinary Incontinence is a problem that can possibly affect women of all ages. The estimated prevalence of urinary incontinence in middle -aged and older women is between 30% - 60% and this condition increases with increasing age. Among the symptoms / signs of Urinary Incontinence are as follows:
1. Urine comes out when you exercise, laugh, cough or sneeze
2. Need to go to the toilet in a hurry or urine comes out before reaching the toilet
3. Always have to go to the toilet
4. Loss of control over the bladder or intestines
Prevention
1. Perform pelvic floor muscle exercises
2. Tightening of the pelvic floor muscles during increased pressure in the abdomen such as coughing and sneezing
3. Always do pelvic floor muscle contractions when performing daily functional activities such as lifting and pushing heavy objects
Antara peranan lantai pelvik ialah:
1. Menyokong organ-organ dalam pelvik
2. Mengukuhkan penutupan urethral semasa peningkatan tekanan dalam abdomen, contohnya batuk
3. Membantu dalam kestabilan pelvik spinal
4. Menyumbang kepada aktiviti seksual
Gejala / Tanda Lantai Pelvik
Urinary Incontinence merupakan satu masalah yang mungkin boleh melibatkan wanita dari semua peringkat umur. Kelaziman anggaran urinary incontinence dalam usia pertengahan dan wanita yang berumur lebih tua adalah antara 30% - 60% dan keadaan ini meningkat mengikut peningkatan usia. Antara gejala / tanda Urinary Incontinence adalah seperti berikut:
1. Air kencing terkeluar apabila anda bersenam, ketawa, batuk atau bersin
2. Perlu ke tandas dalam keadaan tergesa-gesa atau air kencing terkeluar sebelum sampai ke tandas
3. Sentiasa perlu pergi ke tandas
4. Kehilangan kawalan ke atas pundi kencing atau usus
Pencegahan
1. Melakukan senaman otot lantai pelvik
2. Mengemut otot lantai pelvik semasa peningkatan tekanan dalam abdomen seperti batuk dan bersin
3. Sentiasa melakukan kemutan otot lantai pelvik apabila melakukan aktiviti fungsi harian seperti mengangkat dan menolak objek berat