As a woman, you have probably heard of Pelvic Floor Exercises and may have even been recommended to do them by your doctor. But what are they exactly, and what are the benefits? Read on to find out everything you need to know about pelvic floor exercises for women!

What are pelvic floor exercises?

Pelvic floor exercises are a type of exercise that help to strengthen the muscles of the pelvic floor. The pelvic floor is a group of muscles that support the pelvic organs, including the bladder, uterus, and rectum. These muscles also help to control urination and defecation.

Pelvic floor muscle weakness can lead to problems such as urinary incontinence (leakage of urine), fecal incontinence (leakage of stool), and prolapse (bulging) of the pelvic organs. Pelvic floor exercises can help to prevent or improve these conditions.

There are many different types of pelvic floor exercises. The most common type is Kegel exercises. To do Kegel exercises, you contract and relax the muscles of the pelvic floor in a rhythmic pattern. Other types of exercises may involve holding weights or other objects in the vagina or anus, or doing squats, lunges, or bridges while contracting the pelvic floor muscles.

Pelvic floor muscle strength can be improved with regular exercise. For best results, aim for 3-5 sets of 10-20 repetitions per day. It is important to start slowly and gradually increase the intensity as your muscles get stronger

How do pelvic floor exercises benefit women?

Pelvic floor exercises, also known as Kegel exercises, are designed to strengthen the muscles of the pelvic floor. The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. These muscles can become weak or damaged due to pregnancy, childbirth, aging, or obesity. Pelvic floor exercises can help to prevent or treat incontinence (leakage of urine or stool), prolapse (when organs drop down into the vagina), and sexual dysfunction.

There are many different ways to do pelvic floor exercises. One way is to sit on the toilet and try to stop the flow of urine midstream. Another way is to lie on your back with your knees bent and squeeze your pelvic floor muscles together. You can also do these exercises while standing or sitting.

You should aim to do 3 sets of 10-15 reps per day. As you get stronger, you can increase the number of reps and sets. It is important to empty your bladder before doing these exercises.

If you are pregnant or have recently given birth, it is important to wait until your doctor gives you the green light before starting any type of exercise program.

How to perform pelvic floor exercises

There are a number of different ways to perform pelvic floor exercises, but the most important thing is to find a method that works for you. Some women find it helpful to imagine that they are stopping the flow of urine mid-stream. Others focus on drawing the muscles up and in, as if they were trying to avoid passing gas.

Once you have found a method that works for you, it is important to be consistent with your pelvic floor exercises. Many women find it helpful to set aside time each day to perform their exercises. However, even if you can only spare a few minutes each day, it is still important to be consistent in order to see results.

If you are having trouble performing pelvic floor exercises on your own, there are a number of resources that can help. Your doctor or pelvic health physical therapist can provide you with guidance and instruction. Additionally, there are many books and websites that provide step-by-step instructions on how to perform pelvic floor exercises.

Pelvic floor exercise routines

There are a number of pelvic floor exercises that women can do to help improve their overall health and well-being. These exercises can help to strengthen the muscles and tissues of the pelvic floor, which can in turn help to prevent or treat a number of problems, including incontinence, prolapse, and sexual dysfunction.

While there are many different ways to perform pelvic floor physiotherapy & exercises, most routines involve a combination of kegel exercises and other activities that target the muscles and tissues of the pelvic floor. Kegel exercises, named after Dr. Arnold Kegel who developed them in 1948, are perhaps the most well-known type of pelvic floor exercise.

To do a kegel exercise, simply squeeze the muscles of the pelvic floor as if you were trying to stop urinating midstream. Hold the squeeze for a count of three, then relax for a count of three. Repeat this process 10-15 times per session.

In addition to kegel exercises, there are a number of other activities that can help to strengthen the pelvic floor muscles. These include:

– Squats: Start with your feet hip-width apart and your hands on your hips. Slowly lower your body down into a squatting

Conclusion

Pelvic floor exercises are important for women of all ages. They can help to improve bladder control, sexual function and reduce the risk of prolapse. While you can do these exercises at any time, it’s best to start them early and make them a part of your daily routine.

The post Pelvic Floor Exercises For Women appeared first on Achieve Physiotherapy & Rehabilitation.