Pelvic Floor Excercise
EVERYTHING YOU NEED TO KNOW ABOUT PELVIC FLOOR EXERCISE
Pelvic Floor Exercise Defined
For people wishing to avoid or reverse the effects of urinary incontinence, pelvic floor exercises (also called Kegels) should be part of your everyday routine. They help to strengthen and rehabilitate muscles surrounding the bladder, uterus, and a number of pelvic organs.
Women can gain better control over or even eliminate urinary leaking problems by practicing regular pelvic floor muscle exercise. This is true for older women, women who are expecting, or women who have recently delivered a child.
How To Do An Effective Pelvic Floor Workout
When working out the muscles of the pelvic floor, the idea is to increase strength in the muscles that seem to hold you ‘upright and in tight.’ You can get the feeling of proper form by acting as if you are trying to control flatulence. The same type of muscle control that you allows you to contract and prevent an unwanted bout of wind is what you want to practice during a pelvic floor muscle-strengthening program. The difference is that to strengthen the pelvic floor you tighten or draw in the more forward set of muscles surrounding the vagina.
Contract the muscles from the vagina up toward the lower back region. Another model for understanding what muscles to target is provided by considering the muscle group that is used to flex around the penis during sexual intercourse. Exercising these same muscles will strengthen the pelvic floor.
The Best Way is Every Day!
It will help you remember to do your pelvic floor muscle exercises if you pick a regular and predictable event during the day to associate with your exercise routine. For example, you can use the midday news coming on or your lunchtime ‘appetite alarm’ going off to remind you it’s time for your pelvic floor routine.
Don’t get down on yourself or give up if you miss a session or two. It takes time for any new activity to become automatic. You can keep track of your progress by seeing how easy or difficult it is to halt your urine stream. Before long you should notice a decrease in episodes of leakage. Do the urine retention test, however, no more than about once per week.
If you do not feel confident don’t hesitate to ask your doctor or medical professional for advice on proper positioning and technique. And once you’ve begun your program of pelvic floor exercise, don’t forget to reward yourself for a job well done!
5 Tips for A Strong Pelvic Floor
- Remember your breathing. Continue to breath regularly during your strengthening exercises.
- Wait 10 to 15 seconds between repetitions. Use these pauses to relax and focus on the pelvic floor muscles.
- Vary your posture. Alternate conducting your sessions while standing, sitting, lying down, during yoga, or any way that feels comfortable. Use your imagination!
- Focus on isolating just the muscles of the pelvic floor. Avoid involving your stomach, legs, or glutes (buttock muscles).
- Concentrate! Expend some mental energy and make a concerted effort to do each repetition energetically and correctly. Before you know it, your hard work will pay off. And your pelvic floor will thank you!