The pelvic floor is the group of muscles responsible for securing the bladder, uterus, and bowel. Strengthening these muscles is important as they play a pivotal part in ensuring the proper function of urinary and bowel movements as well as maintaining healthy sexual function. The Pelvic Floor Therapy blog is your one-stop guide on how to improve your pelvic floor strength, ensuring that you live a healthy and fulfilling life. In this article, we will look at effective exercises and tips for strengthening the pelvic floor muscles.
How Do You Strengthen Pelvic Floor Muscles Table of Contents
1. Kegel Exercises
Dr. Arnold Kegel first introduced Kegel exercises as a method for strengthening the pelvic floor muscles, and they remain one of the most effective methods for enhancing pelvic floor strength. Here's how you do them:
- Identify the muscles: To identify your pelvic floor muscles, try stopping your urine midstream. The muscles you contract to do so are your pelvic floor muscles.
- Start slow: Begin by contracting your pelvic floor muscles for a count of three, then relaxing for another count of three. Repeat this process 10 times for one set.
- Gradually increase: Work up to doing 3 sets of 10 repetitions each day. Increase the time you hold/relax to 4 seconds, then 5 seconds, up to 10 seconds.
Squats can also help strengthen pelvic floor muscles when performed correctly:
- Stand with your feet shoulder-width apart.
- Lower your body down, making sure to keep your chest lifted and knees aligned with your feet.
- Keep your back straight and make sure not to lean forward.
- Rise up by pushing through your feet and tensing your glutes.
- Repeat this exercise 10-15 times for one set, aiming for 3 sets per day.
3. Bridge Pose
Bridge pose is great for strengthening not only pelvic floor muscles but also glutes, hamstrings, and lower back:
- Lie on your back with your knees bent and feet planted hip-width apart.
- Push through your heels, lifting your hips off the ground.
- Hold for a few seconds while tightening your glutes, then slowly lower your hips back down.
- Perform this exercise for 10-15 repetitions, aiming for 3 sets daily.
How Do You Strengthen Pelvic Floor Muscles Example
Imagine a new mother, Sarah, who is experiencing mild urinary incontinence after giving birth. Her doctor recommends pelvic floor therapy as a solution, and Sarah decides to incorporate Kegel exercises combined with squats and bridge poses to strengthen her pelvic floor muscles. After a few weeks, Sarah notices significant improvements in her muscle strength and a reduction in her incontinence. Her overall well-being and confidence are significantly boosted due to consistent pelvic floor therapy.
Strengthening your pelvic floor muscles is essential for maintaining a healthy body and preventing issues such as incontinence, pelvic organ prolapse, and sexual dysfunction. By consistently performing exercises like Kegels, squats, and bridge poses, you'll set yourself on the path to a more robust pelvic floor and better overall health.
Remember, consistency is key when it comes to achieving results - so stick to your routine and watch your strength improve over time. Don't forget to share this article with your friends and family, and explore other guides on Pelvic Floor Therapy to learn more!