Do you often feel a sudden and irresistible urge to urinate? Or maybe you experience pain during intercourse, and you're unsure why. No matter your age or fitness level, these symptoms may be signaling that it's time to pay attention to your pelvic floor. In this guide to Shefit Physical Therapy, we will introduce you to a range of exercises specifically designed to strengthen your pelvic floor, alleviate symptoms, and give you a better quality of life.
Taking your pelvic floor health seriously is crucial, as it provides support to the bladder, bowel, and uterus. Working on these muscles can not only help alleviate discomfort but also boost your confidence and overall well-being. So, let's dive right in!
Shefit Physical Therapy focuses on exercises that target the pelvic floor muscles. You may ask if these muscles are difficult to locate or tense. Not to worry! Here, we'll guide you through some key exercises that are simple to perform and can be done at home or under the supervision of a professional. These exercises include:
kegel exercises
Probably the most well-known pelvic floor exercise, kegel exercises focus on contracting and relaxing the muscles. To perform a Kegel:
- Locate your pelvic floor muscles by trying to stop your urine flow mid-stream (you should only do this once to identify the muscles, don't practice Kegels while on the toilet)
- Tighten these muscles for 5-10 seconds, and then release for an equal amount of time
- Repeat 10-15 times, 3 times a day
Bridges
Bridges work wonders for your glutes and pelvic floor muscles. To perform a bridge:
- Lay down on your back with your knees bent and feet flat on the floor
- Slowly lift your hips towards the ceiling while engaging your pelvic floor muscles
- Hold for a few seconds, then slowly lower your hips back to the floor
- Repeat 10-15 times, for 3 sets
Squats
Squats are great for your overall lower body strength and can also help target your pelvic floor muscles. To perform a squat:
- Stand with your feet shoulder-width apart
- Lower your hips like you're sitting on a chair, keeping your knees behind your toes
- As you stand back up, engage your pelvic floor muscles
- Repeat 10-15 times, for 3 sets
Shefit Physical Therapy Example
Meet Jessica, a 35-year-old mother of two who started experiencing pelvic floor dysfunction after her second child was born. She noticed a frequent urge to urinate and some pain during intercourse. After attending a Shefit Physical Therapy workshop, Jessica began incorporating pelvic floor exercises into her daily routine. Within weeks, the symptoms significantly improved, and she gained a renewed sense of confidence in her body.
Pelvic floor dysfunction may be a common problem, but it doesn't have to be a lifelong struggle. With dedicated practice and patience, Shefit Physical Therapy exercises can make a world of difference in strengthening your pelvic floor muscles, alleviating discomfort, and boosting your overall health and well-being. So, go ahead and give these exercises a try – not only will your pelvic floor thank you, but you'll also feel more empowered and in control of your body.
Don't forget to share this guide with your friends and explore our other comprehensive guides on Pelvic Floor Therapy to help make a difference in the lives of others!
