Pelvic Floor Exercises All women. Simple as that. Not had children? Women’s Health Clinics across the country report that the same number of childless women as women with children are referred to them for treatment for a weak pelvic floor. Recent statistics out of the USA claimed at 1:5 college women claimed to have bladder weakness. The average American woman’s weight has increased 11 pounds (7%) in the past 10 years, while her height has remained about the same.
It takes time, effort and practice to become good at Pelvic floor exercises. You have to learn not to pull in your stomach, or tighten your bum muscles or squeeze your legs together and to breath at the same time. The “Kegel” muscle is an involuntary muscle, which means if it is not exercised it will atrophy -literally waste away. However, the good news is that simple exercises will give you effective results within weeks
Pelvic Floor Routine
- Slow Pull-ups – Sit, stand or lie with your knees slightly apart. Slowly tighten your pelvic floor muscles under your bladder as hard as you can. Hold for the count of five, then relax, repeat 5 times.
- Fast Pull-ups – As before but quickly for a second or two. Repeat five times.
- Alternate between the S slow pull-ups and the S fast pull-ups for five minutes.
- Aim to do the above pelvic exercises for about five minutes at least three times a day, and preferably 610 times a day.
- As your pelvic floor muscles become stronger, increase the length of time you hold each slow pull-up. You are doing well if you can hold each slow pull-up for a count of 10 (about 10 seconds).
- Always aim to isolate and exercise the pelvic muscles only, not your bum or legs
- After several weeks the muscles will start to feel stronger. You may find you can squeeze the pelvic floor muscles for much longer without the muscles feeling tired.
- Lie down with your feet on the floor and your heels exactly below your knees.
- Raise your tailbone and hold the abdominal muscles while pulling your navel down toward you’re your Keep on pulling until the lower spine is pressed into the floor and the pelvis is slanted so that the pubic bone is a bit higher than the hip bones.
- Slowly raise the whole spine except the neck to complete the exercise. Repeat this exercise for 3 to 5 repetitions.
This exercise routine should take 8-20 weeks for most improvement to occur.
Some Useful Tips Pelvic Floor Exercises:
It is important to make sure that you are not squeezing other muscles while squeezing your pelvic floor muscles. For instance, do not use your thighs, buttocks and back muscles while doing pelvic floor exercises.
Another essential thing to consider is that you should have to create a habit of practising exercises while performing daily home chores. Keep moving when making a phone call or washing the clothes.
In order to meet the desired results in a few weeks, you should have to practice the pelvic floor exercises for women at least three months. Usually, the most effective results will take at least 8 to 20 weeks, so try them with great dedication.
Also, if you are not satisfied with the results and not sure about following the correct exercise routine, then ask your physiotherapist or doctor to guide you the right way to exercise.
Pelvic floor exercises for women offer great benefits on practising. They will help you to recover your vaginal prolapse. They also help to deliver the baby with a great ease and prevents the discomforts of after pregnancy. Also, you can decrease your stress levels quite easily by doing these magical exercises. Try them now and remain active, fresh and healthy for long!