Did you know that pelvic floor issues are more common than you might think? Almost one in four women and one in ten men suffer from pelvic floor problems, such as urinary incontinence, pelvic organ prolapse, or sexual dysfunction. Internal pelvic floor therapy is one of the most efficient and non-invasive ways to tackle these problems and regain control over your life. And the best part? You can perform internal pelvic floor therapy at home! This comprehensive guide will introduce you to the concept of internal pelvic floor therapy, how it works, and a step-by-step guide for practicing it in the comfort of your own home.
Internal Pelvic Floor Therapy At Home Table of Contents
The pelvic floor is a group of muscles, ligaments, and tissues that support and protect your pelvic organs, such as your bladder and uterus. Your pelvic floor provides stability to your spine, hips, and pelvis, maintains bowel and bladder control, and contributes to your sexual function. The weakening of these muscles can lead to various problems, which makes it essential to strengthen and maintain them over time.
Internal pelvic floor therapy is a form of self-treatment that involves manually stimulating and massaging the pelvic floor muscles to promote relaxation and healing. The primary goal is to decrease pain, increase mobility, and improve core strength. Internal pelvic floor therapy can be carried out using your fingers, a pelvic wand, or a combination of both. Here is a step-by-step guide to perform internal pelvic floor therapy at home:
Step 1: Prepare the space
Choose a comfortable and quiet area in your home where you can lie down and relax. Make sure you have a clean towel or mat that you can lie on. Wash your hands thoroughly before starting the therapy, and have a water-based lubricant ready for easy insertion.
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Step 2: Find your pelvic floor muscles
Before you start, it is essential to locate the correct muscles. The easiest way to identify the pelvic floor muscles is by stopping the flow of urine midstream or preventing the passing of gas. Another helpful method is to insert a clean finger into your vagina (for women) or rectum (for men). Tighten your muscles as if you are stopping the flow of urine, and you should feel your pelvic floor muscles contract.
Step 3: Begin therapy
Lie down on your back with your knees bent and feet flat on the floor. Apply a generous amount of water-based lubricant either directly onto your finger(s) or pelvic wand. Gently insert your lubricated finger(s) or pelvic wand into your vagina or rectum until you reach the pelvic floor muscles.
Step 4: Massage and release
Once you have located the pelvic floor muscles, apply gentle pressure to them. Then, use circular, side-to-side, or up-and-down motions to massage the muscles for 30-60 seconds. Be patient and gentle, as you may initially feel discomfort or resistance. Gradually increase the pressure as your muscles become more relaxed. It's essential to maintain regular and relaxed breathing throughout the therapy.
Step 5: Repeat and progress
Aim to complete internal pelvic floor therapy at least once or twice a week to see improvements in strength and flexibility. As the therapy becomes more manageable, you can gradually increase the frequency and duration of your sessions. Remember to listen to your body and adjust the intensity according to your comfort levels.
Now that you have a comprehensive guide to internal pelvic floor therapy, you are equipped to take control of your pelvic health in the comfort of your own home. Remember, consistency is key, and you will likely see noticeable improvements with dedication and patience. Please don't forget to share this post with friends and family who may benefit from it. Be sure to explore our other guides on Pelvic Floor Therapy to further educate yourself and maintain a strong and healthy pelvic floor.