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Pelvic Floor Exercises: How to Strengthen Your Muscles?

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Experiencing urine incontinence? 

Well, many people can have this type of condition. Some people experience urine leakage while sneezing, coughing, or even laughing. This type of condition comes with pelvic floor problems that are common, and you are not alone!

Pelvic floor exercises give many positive results and can help in strengthening pelvic floor muscles. These exercises contribute to reducing pelvic organ-related symptoms. But not every person can try this kind of exercise plan without the proper guideline.

In this article, you will learn more about the pelvic floor and how you can perform these exercises.

What is Pelvic Floor?

The pelvic floor contains connective tissues and muscles. These connective tissues attach to the bones at the pelvis bottom. 

Do you know about your pelvic organs?

Well, pelvic organs include the intestines, rectum, bladder, and urethra. Women also have a cervix, vagina, and uterus. When it comes to daily body functions, the pelvic floor muscles are crucial.

These muscles are also responsible for sexual health and function. When a person walks and stands, pelvic floor muscles also help in stabilizing the trunk and hips.

But certain health conditions may weaken these muscles. These conditions include:

  • Pregnancy
  • Surgery
  • Menopause
  • Age
  • Prolonged sitting
  • Pressure on abdomen
  • Childbirth
  • Sexual abuse
  • Repeated heavy lifting

Not only conditions but certain symptoms or habits can also cause pelvic disorder.

What are the Pelvic Floor Exercises?

These exercises aid in strengthening your pelvic muscles and contribute in controlling them. Pelvic floor exercise benefits the human body in many ways, including:

  • Increase recovery after prostate surgery
  • Aids in recovery after childbirth
  • Lowers the risk of vaginal prolapse
  • Reduces the risk of rectal prolapse

But you should consult the doctor before starting pelvic floor exercises.

Let’s explore pelvic floor exercises.

Kegels

You can improve your control of urine flow with kegel exercises. To perform these exercises, any position is good, including lying down, standing, etc. All you need is to know about the proper guidelines to perform these exercises, such as:

  • Get yourself in a comfortable position and keep your eyes closed
  • Visualize your pelvic muscles that control urine flow
  • Try to tighten these muscles
  • Make sure that you hold this position for three to five seconds (lifting muscles)
  • Now, release the muscle and give it a rest for several seconds
  • Repeat the method up to ten times

Bridge

The primary benefit of bridge exercise is strengthening the buttocks, but it also helps with pelvic floor muscles. These are simple exercise steps that you need to follow:

  • Bend the knees while lying down on the back with flat feet on the floor about hip-width apart
  • Retain the arms by sides with the palms facing down
  • Now, contract the pelvic floor muscles and buttocks
  • Lift them several inches from the floor
  • Try to hold this position for three to 9 seconds
  • Lower the buttocks to the ground and relax the muscles
  • Repeat ten times every set

Squeeze and Release

To strengthen the pelvic muscles, you need to add some rapid movements. You can add by following these steps:

  • Sit in a comfortable position
  • Visualize your pelvic floor muscles
  • Squeeze them quickly but avoid trying to hold the contraction
  • Let it rest for at least three to five minutes
  • Repeat the same set ten to twenty times

Squats

In children, squats are considered one of the best physical activities that can strengthen the buttocks and pelvic floor. If you also have the same purpose, then squats are a good choice. Let’s learn how to perform it.

  • Stand with the feet hip-width apart
  • Try to keep your feet flat on the floor
  • Bring the buttocks toward by bending at the knees (go slowly)
  • Sit straight and tilted slightly forward (try to in-line your knees with the toes)
  • Return to a standing position by focusing on the tightening of the pelvic floor and buttocks
  • Repeat the squats ten times (but take a rest break before the other set)

When Do You Need to Avoid Pelvic Floor Exercise?

Not every exercise is for you because some are not easy to perform. Experts from Maroof International Hospital say that some people should not perform these exercises as they have a weak pelvic floor. When you perform exercises with such weak pelvic floor muscles, it leads to more urine leakage. You should avoid jumping, high-impact activities, sit ups with the legs held straight in the air, etc.

When you try to control pelvic floor muscles, make sure that you do not practice during urination. In this way, it does not empty your bladder, and you may get an infection, such as a urinary tract infection, urinary disorders, etc.

Should You Perform Pelvic Floor Exercises?

There is a myth that not all genders have pelvic floor muscles, but it isn’t the case. People of all genders have pelvic floor muscles. These muscles support the sensation and function related to sexual health. 

Pelvic floor disorders in men include hypertonicity, pudendal neuralgia, etc. Consult with the best urologist if you have any urine problems, and you want to perform pelvic floor exercises.. 

What is the Pelvic Floor Dysfunction?

When your pelvic floor muscles are weak, they lose the ability to support other pelvic organs. You may experience urinary incontinence, pelvic organ prolapse, overactive bladder, etc. It also increases the chances of painful sex. 

Childbearing years can cause women to experience pelvic floor dysfunction PFD.

Some symptoms can help to learn if you have PFD, such as urinary incontinence, urine leakage, lower back pain, pelvic pressure, constipation, pelvic muscle spasms, pain during intercourse, etc.

What are the Benefits of Pelvic Floor Exercises?

A pelvic floor functions in the best way when the muscles are strong. Having the ability to release fully after contraction can prevent many potential pelvic floor disorders. A program of strengthening the pelvic floor muscles can also improve sex and lower back pain. It also aids in controlling urinary leakage and incontinence.

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