How often do you do pelvic floor exercises? Childbirth, aging, overweight and surgery, such as caesarean section, can weaken the pelvic floor muscles. These are muscles that wrap around the lower part of the bladder and rectum. Weak muscles in the pelvic floor can cause urinary incontinence, which can be very embarrassing. The problem can be solved by strengthening the muscles with pelvic floor exercises. These exercises can also help you get more powerful orgasms and improve sexual pleasure. Also, if you have more children in the future, exercises for the pelvic floor physiotherapy muscles will help make your pregnancy and delivery easier and healthier.
Some women find it difficult to start exercising for the pelvic floor because they are not sure which muscles to contract.
Here are some tips to find the right muscles and the correct and effective execution of these exercises:
- To find the right muscles, sit in a chair with your knees extended. Use your imagination to pretend that you are avoiding urinating and tightening the muscles you would use for this.
- To make sure you are compressing the right muscle, insert your finger into the vagina. You should feel the muscles tensing.
- You can find the muscles by stopping and starting the flow of urine while urinating, but do not have the habit of exercising while urinating. This can cause difficulty urinating.
- Remember that it must be like pushing up and in, and not like pushing down or pushing.
- When you are exercising for the pelvic floor, you should not tighten the muscles of the abdomen, thighs or buttocks or compress the legs together. If you find yourself doing this, it means that you are using the wrong muscle groups.
- You may have a tendency to hold your breath, concentrating on these exercises, but be sure to relax and breathe normally.
- Make slow contractions and keep your muscles tight for 10 seconds. If you cannot contract these muscles for 10 seconds, focus on keeping them tight as long as possible.
- You can also perform several rapid contractions in a second, which will help the pelvic floor muscles respond quickly and prevent the loss of urine when you cough, sneeze and laugh.
“You can do these exercises whenever you want, because nobody can say that you are doing them.” They can be done at the desk at work, talking on the phone, watching TV or sitting on the bus.