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Pelvic floor exercises can help you to regain strength in your muscles and guard against problems in this area. What are Pelvic Floor Exercises? The pelvic floor muscles are deep in the body. General exercises are good for overall body fitness but they may not be able to target the pelvic floor muscles and work them hard. This means you will need to include specific pelvic floor exercises in your fitness program. The first step to pelvic floor exercises is to identify the right muscle groups. If you are squeezing these muscles properly you will feel a tightening in both your front and back passages. When you do pelvic floor exercises you will need to make sure you are feeling this squeezing sensation. To help make sure you are exercising the right muscles you need to avoid the following when doing pelvic floor exercises: - Moving your legs together - Holding your breath - Squeezing your stomach or buttocks This will help to ensure you are targeted the right muscle groups. Here is just one quick and easy pelvic floor exercise: 1. Lie back on the floor and bend your legs slightly but make sure your feet firmly on the floor. 2. Now breathe deeply so that your stomach rises and falls (not your chest) 3. Now try squeezing your pelvic floor muscles and holding them for 5 seconds. Rest for a few seconds and then repeat ten times in total. Do this exercise twice a day. Once you get the hang of it you can increase the amount of time you hold and squeeze for. Should I do Pelvic Floor Exercises during Pregnancy? Pelvic floor exercises are essential during pregnancy and will be recommended to you by your doctor. These exercises will help you to support the additional weight of carrying an unborn baby. This will prevent unnecessary stress to the womb, bladder, bowels and vagina. Pelvic floor exercises can help to prevent constipation and stress incontinence during pregnancy. They will also provide you with the stamina you need to undergo the rigours of labour. Pelvic floor exercises are an effective way to strengthen your internal muscles. This will help to prevent stress incontinence and boost your overall fitness and wellbeing. ">Your pelvic floor muscles are a key part of your body’s overall structure. These stretchy muscles form a strong support base from the front of your pelvis to the bottom of your spine. The pelvic muscles support vital organs such as your bladder, bowels and reproductive systems. They also provide you with the control you need to empty your bowels and bladder. Why do Pelvic Floor Exercises? Over time the pelvic floor can become weak. This is common if you do not do very much exercise and are carrying too much weight. This means that it can be much harder for you to control your bladder and bowel movements. You will find that when you laugh, sneeze or cough a small amount of urine can leak. This is known as stress incontinence. Well-toned pelvic floor muscles can significantly increase sexual satisfaction for both partners. Pelvic floor exercises can help you to regain strength in your muscles and guard against problems in this area. What are Pelvic Floor Exercises? The pelvic floor muscles are deep in the body. General exercises are good for overall body fitness but they may not be able to target the pelvic floor muscles and work them hard. This means you will need to include specific pelvic floor exercises in your fitness program. The first step to pelvic floor exercises is to identify the right muscle groups. If you are squeezing these muscles properly you will feel a tightening in both your front and back passages. When you do pelvic floor exercises you will need to make sure you are feeling this squeezing sensation. To help make sure you are exercising the right muscles you need to avoid the following when doing pelvic floor exercises: - Moving your legs together - Holding your breath - Squeezing your stomach or buttocks This will help to ensure you are targeted the right muscle groups. Here is just one quick and easy pelvic floor exercise: 1. Lie back on the floor and bend your legs slightly but make sure your feet firmly on the floor. 2. Now breathe deeply so that your stomach rises and falls (not your chest) 3. Now try squeezing your pelvic floor muscles and holding them for 5 seconds. Rest for a few seconds and then repeat ten times in total. Do this exercise twice a day. Once you get the hang of it you can increase the amount of time you hold and squeeze for. Should I do Pelvic Floor Exercises during Pregnancy? Pelvic floor exercises are essential during pregnancy and will be recommended to you by your doctor. These exercises will help you to support the additional weight of carrying an unborn baby. This will prevent unnecessary stress to the womb, bladder, bowels and vagina. Pelvic floor exercises can help to prevent constipation and stress incontinence during pregnancy. They will also provide you with the stamina you need to undergo the rigours of labour. Pelvic floor exercises are an effective way to strengthen your internal muscles. This will help to prevent stress incontinence and boost your overall fitness and wellbeing.
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