Pelvic Floor Exercises - Using Your Pelvic Floor to Calm Down Your Bladder

Pelvic Floor Exercises

Pelvic floor exercises, also known as Kegel exercises, are a series of exercises designed to strengthen the muscles of the pelvic floor. These muscles support the bladder, uterus, and bowel, and play a crucial role in controlling urinary and fecal continence, as well as sexual function.

Here's a simple guide on how to do pelvic floor exercises:

1. **Identify the muscles**: Before you can start exercising them, you need to locate your pelvic floor muscles. One way to do this is to stop urination midstream. The muscles you use to do this are your pelvic floor muscles. However, it's important not to regularly practice Kegel exercises while urinating, as it can lead to bladder emptying issues.

2. **Contract the muscles**: Once you've identified your pelvic floor muscles, you can begin exercising them. Sit, stand, or lie down comfortably. Tighten your pelvic floor muscles as if you're trying to stop the flow of urine or prevent passing gas. You should feel a pulling sensation in your pelvis.

3. **Hold the contraction**: Once you've tightened your pelvic floor muscles, hold the contraction for about 3-5 seconds, or as long as you can comfortably manage without straining other muscles.

4. **Relax**: After holding the contraction, relax your pelvic floor muscles for about the same amount of time as you held the contraction.

5. **Repeat**: Aim for 10-15 repetitions per session, gradually increasing the number of repetitions as your muscles strengthen. Try to do these exercises at least three times a day.

It's important to note that while doing Kegel exercises, you should focus only on contracting the pelvic floor muscles without tightening your abdomen, buttocks, or thighs. Also, remember to breathe normally throughout the exercises.

Regularly practicing pelvic floor exercises can help prevent or improve urinary incontinence, support pelvic organs, and enhance sexual function. However, if you have any concerns about pelvic floor health or experience pain or discomfort while doing these exercises, it's advisable to consult a healthcare professional for guidance. They can provide personalized advice and may recommend additional treatments or exercises tailored to your specific needs.