Coughing, sneezing, or sudden jerk to the body – if all these things make your body leak a little urine, you probably have problems related to pelvic floor muscles. But don’t worry as such a problem is quite common and there is a solution to this problem called pelvic floor exercises.
Pelvic floor muscle exercises help you in strengthening the muscles that hold urine. If you want to learn how to do pelvic floor exercises, this article is for you. Today, we are going to talk about what exactly are pelvic floor exercises, their benefits, and some pelvic floor exercises for men and women, special use cases such as pelvic floor exercises pregnancy, and much more.
Introduction: Pelvic Floor Muscles & Exercises
In the human body, organs such as the urethra, rectum, intestines, bladder are called the pelvic organs. The pelvic floor is the area where their organs are situated. Now, this area comprises some muscles and connective tissues that keep these organs in the right place. When these pelvic floor muscles in males and females get weak for some reason, you develop problems such as urine leakage.
As the name suggests, pelvic floor exercises are the type of exercises that help you in strengthening your pelvic floor muscles. Since there are pelvic floor muscles in males, females, and all other genders, you can find exercises for every gender.
Pelvic Floor Exercises Benefits
So, now you know exactly what a pelvic floor is and what happens when the muscles of the pelvic floor get weak. You also understand that the solution to problems arising from pelvic floor muscles weakening lies in pelvic floor exercises. Now, let’s dive a little deeper into pelvic floor exercises benefits.
Here is a list of some positive changes that you are going to experience after doing both female and male pelvic floor exercises regularly:
- Pelvic floor exercises for erectile dysfunction: Since the pelvic floor is directly attached to sexual organs, it can also influence your sexual anatomy. And that can be treated by doing male pelvic floor exercises. If your doctor thinks that the weakening of muscles of your pelvic floor is causing problems, he or she might suggest you do pelvic floor exercises for erectile dysfunction.
- Pelvic Floor Muscle Exercises For Lower Back Pain: Pelvic floor prolapse can also cause severe pain in your back. When the organs are not present in their ideal position, they stretch the muscles attached to your lower back. By treating pelvic floor prolapse, these back exercises help you treat your lower back pain.
- Pelvic Floor Exercises For Urinary Incontinence: Incontinence and urinary leakage are the most common problems experienced by people who have weak pelvic floor muscles. You can do pelvic floor exercises for urinary incontinence and bowel movement control.
- Pelvic Floor Exercises For A Better Sexual Life: Any problem in the pelvic floor area can reduce your sensual organs sensations. And this, in turn, will produce a negative impact on your sexual life. Thankfully, you can reverse that by doing pelvic floor exercises.
How to Find Your Pelvic Floor Muscles?
Unlike intense weight lifting in strength training, you just have to squeeze the muscles to do pelvic floor exercises for men and women. To do that, you will first have to know where exactly these muscles are present in your body. There are some simple methods to detect the presence of these muscles.
The first method to detect these muscles is by stopping urine flow. After a few times, you will sense the muscles that you have to squeeze to stop the urine. These muscles are pelvic floor muscles. Since everyone can stop their urine flow, this is a great method to detect pelvic floor muscles in females and males.
If this method does not help you, here is another easy method to detect pelvic floor muscles in females:
- Lie down on your back on a mat with your feet attached to the floor and knees bent.
- Inhale and exhale and slowly try to squeeze the muscles present in your urethra or vagina. This act of squeezing muscles will be somewhat similar to stopping the gas pass.
- Hold the squeezed muscles for about a second or two and then release. You will now feel that certain muscles in your pelvic region are releasing and dropping. These muscles are the pelvic floor muscles.
If possible, try to contract muscles that control the flow of urine and also the rectal muscles. Both types of muscles are considered pelvic floor muscles. If you squeeze only one type of muscle, you will not get a full contraction.
Exercises For Strengthening The Pelvic Floor Muscles
There is not one but many exercises to strengthen pelvic floor. The basic mechanism behind these kegel exercises is just to squeeze the muscles. However, you can change your body position and how you squeeze the muscles. Here are a few examples of pelvic floor exercises:
Quick Flick Kegels
- Lie on a yoga mat, keep your knees bent and feet touching the mat.
- Find your pelvic muscles, exhale, and pull your navel inwards and then release the muscles.
- Try to contract the muscles for at least a second.
- Make sure that your breathing is steady throughout the exercise.
- One set includes contracting the muscles 10 times and taking a resting of about 10 seconds. You can do about two to three sets as a beginner.
Doctors sometimes recommend these Pelvic Floor Exercises After Birth. Consult your doctor in case you wish to start.
- Start the exercise just like quick flick Kegels with your back and feet on the floors, and knees bent.
- Take in some air through your nostrils while exhaling it through your mouth. This will compress your rib cage.
- Now, try to draw up your pelvic floor and lock in the core.
- Slide your right heel forward, inhale, and then bring the heel to the position where you started.
- As a beginner, you can do 20 slides with half slides of every side’s leg.
Heel slides can be good Pelvic Floor Exercises After Pregnancy but please consult a doctor before starting.
You can strengthen your pelvic floor muscles by doing these exercises for a few minutes a day. And the best part - you don’t even have to put in a lot of effort to do exercises to strengthen pelvic floor. It might take a little time to get the results but they will improve your life significantly.
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