About Pelvic Floor Exercises
Pelvic floor exercises, also known as Kegel exercises, are a series of exercises designed to strengthen the pelvic floor muscles. These muscles support the bladder, uterus, and bowel, and play a crucial role in controlling urination, bowel movements, and sexual function. Pelvic floor exercises can benefit both men and women, particularly those who experience urinary or fecal incontinence, pelvic organ prolapse, or sexual dysfunction.
Here's how to do pelvic floor exercises:
1. **Identify the muscles**: The first step is to identify your pelvic floor muscles. One way to do this is to stop urination midstream. The muscles you engage to do this are your pelvic floor muscles.
2. **Find a comfortable position**: You can perform pelvic floor exercises lying down, sitting, or standing.
3. **Contract the muscles**: Once you've identified the pelvic floor muscles, contract them by squeezing and lifting them upward. Imagine pulling them away from the chair or squeezing them as if you're holding in urine or gas. Make sure you're not tensing your abdomen, buttocks, or thighs.
4. **Hold the contraction**: Hold the squeeze for 3 to 5 seconds initially, gradually increasing up to 10 seconds as you get stronger.
5. **Relax the muscles**: After holding the contraction, slowly release and relax the muscles for the same amount of time you held the squeeze.
6. **Repeat**: Aim to do 10 repetitions of pelvic floor contractions, 3 times a day.
7. **Breathe**: Remember to breathe normally throughout the exercise. Avoid holding your breath.
8. **Consistency is key**: Like any exercise routine, consistency is important for seeing results. Try to incorporate pelvic floor exercises into your daily routine.
It's essential to perform pelvic floor exercises correctly to avoid overworking or straining the muscles. If you're unsure whether you're doing the exercises correctly or if you're experiencing pelvic pain or other symptoms, consult a healthcare provider or a pelvic floor physical therapist for guidance. They can provide personalized advice and recommendations tailored to your specific needs.
Useful links from: Pelvic health: Urge Incontinence
Useful links from: Newcastle Specialist Continence Service's Light Urinary Incontinence Project
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