Are you one of the millions of people who suffer from pelvic floor dysfunction? Maybe you're looking for ways to address issues like incontinence, pain, or prolapse. Or perhaps you want to improve your sexual health and overall well-being. Whatever your goal, pelvic floor physical therapy can help. In this comprehensive guide, we'll walk you through the steps to perform pelvic floor physical therapy exercises at home, and discuss the benefits you can expect. So, let's dive in and discover the power of pelvic floor therapy!
How To Do Pelvic Floor Physical Therapy Table of Contents
1. Understanding the Pelvic Floor muscles
The first step in pelvic floor physical therapy is understanding the muscles involved. Pelvic floor muscles are a group of muscles that stretch from the pubic bone to the spine, supporting the pelvic organs such as the bladder, bowel, and uterus (in women). These muscles play a critical role in maintaining continence, providing support during pregnancy and childbirth, and contributing to sexual satisfaction.
2. Identifying your Pelvic Floor muscles
Before you can effectively exercise your pelvic floor muscles, you must first identify them. To do this, try stopping the flow of urine mid-stream or tighten the muscles as if you're trying to avoid passing gas. These are the muscles you want to engage during your pelvic floor exercises. Remember, never make a habit of stopping your urine flow as it can cause bladder issues.
3. Basic kegel exercises
kegel exercises form the cornerstone of pelvic floor physical therapy. They work by contracting and relaxing the pelvic floor muscles, promoting strength and endurance.
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How to perform a kegel exercise
- Sit or lie down comfortably.
- Contract the pelvic floor muscles as if you're holding in urine or gas.
- Hold the contraction for 5-10 seconds, then relax for the same duration.
- Repeat 10-15 times, three times a day.
4. Progressing your pelvic floor exercises
As your pelvic floor muscles become stronger, you can progress your exercises by:
a. Increasing the duration of the contractions and relaxation periods.
b. Performing the exercises in different positions, such as standing or on all fours.
c. Incorporating tools like resistance bands, yoga blocks, or exercise balls.
5. Breathing techniques
Incorporating proper breathing techniques during your pelvic floor exercises can help maximize their effectiveness. Focus on inhaling deeply through your nose, expanding your belly, then exhaling completely through your mouth while performing the kegel exercises.
How To Do Pelvic Floor Physical Therapy Example
Jane, a 35-year-old mother of two, began experiencing mild incontinence and pelvic pain after giving birth to her second child. After consulting her healthcare provider, Jane was advised to start a pelvic floor physical therapy routine. By performing kegel exercises consistently, Jane noticed improvement in her symptoms within a few weeks. She also incorporated breathing techniques and yoga to help relax her pelvic floor muscles, further improving her pelvic health.
Pelvic floor physical therapy can significantly improve the quality of life for those who suffer from pelvic floor dysfunction or simply want to maintain a healthy pelvic floor. Now that you have the knowledge and tools to perform pelvic floor exercises, you can take charge of your pelvic health and experience the benefits for yourself. Don't forget to share this valuable guide with your friends and explore more resources on Pelvic Floor Therapy to continue on your journey to better pelvic health!