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How to Do Pelvic Floor Exercises
The pelvic floor muscles play a crucial role in supporting the bladder, bowel, and uterus. Whether you are aiming to prevent incontinence, support the pelvic organs, or improve muscle tone post-pregnancy, pelvic floor exercises, also known as Kegel exercises, are essential. In this guide, we provide step-by-step instructions endorsed by the NHS, ensuring your exercises are done effectively and safely.
Identify Your Pelvic Floor Muscles
Before engaging in pelvic floor exercises, it's important to correctly identify the relevant muscles. To do this, try to stop the flow of urine when you’re halfway through peeing. This action isolates your pelvic floor muscles. However, avoid making this a routine practice as it can interfere with natural urination and cause potential bladder issues.
Basic Pelvic Floor Exercise Routine
Once you've located your pelvic floor muscles, you're ready to start exercising. Begin by sitting comfortably with your knees slightly apart. First, tighten the muscles as if you're stopping the flow of urine and hold for a slow count of five. Maintain normal breathing throughout and avoid engaging your abdomen, buttocks, or thighs during this. Release the muscles and give them a rest for five seconds. Aim to repeat this tightening and releasing approximately 10 times for a full set.
Consistency and Progression
For optimal results, it's important to practice pelvic floor exercises daily. Try to incorporate three sets of 10 repetitions throughout different parts of your day. As your strength builds, you can increase the duration of each hold up to 10 seconds. Consistency is key, and positive changes may take a few months to become evident.
Avoiding Common Mistakes
While doing pelvic floor exercises, many people unintentionally engage incorrect muscles. Ensure you're not tightening your stomach, buttocks, or thighs. Breathing naturally is essential as holding your breath can place undue pressure on the abdomen. For those uncertain, consider seeking guidance from a healthcare or physiotherapy professional.
Benefits and Precautions
Pelvic floor exercises offer numerous benefits including improved bladder and bowel control, enhanced recovery after childbirth, and increased sexual satisfaction. However, if you experience pain, discomfort, or worsening symptoms, consult your GP or a pelvic floor specialist. With dedication and proper technique, pelvic floor exercises are a powerful tool for long-term health.
Frequently Asked Questions
What are pelvic floor exercises?
Pelvic floor exercises, also known as Kegel exercises, involve contracting and relaxing the muscles of the pelvic floor to improve muscle tone, support pelvic organs, and prevent urinary incontinence.
Why are pelvic floor exercises important?
Pelvic floor exercises are important because they help strengthen the pelvic floor muscles, which support the bladder, bowel, and uterus. Strong pelvic muscles can help prevent incontinence, improve sexual health, and support recovery after childbirth or surgery.
How can I find my pelvic floor muscles?
To find your pelvic floor muscles, try to stop the flow of urine midstream when going to the toilet. The muscles you use to stop urination are your pelvic floor muscles. However, do not regularly practice stopping urine flow as an exercise.
How should I perform pelvic floor exercises?
To perform pelvic floor exercises, sit comfortably and imagine squeezing and lifting the muscles you would use to stop urinating. Hold this contraction for a few seconds, then relax and repeat several times.
How often should I do pelvic floor exercises?
It is recommended to perform pelvic floor exercises at least three times a day. Aim to work up to 10 contractions in a session.
Can men also benefit from pelvic floor exercises?
Yes, men can benefit from pelvic floor exercises. These exercises can help improve bladder control and reduce the risk of incontinence after prostate surgery.
Can pelvic floor exercises help with postnatal recovery?
Yes, pelvic floor exercises can aid postnatal recovery by strengthening muscles that may have been weakened during pregnancy and childbirth.
How long does it take to see results from pelvic floor exercises?
Improvements in muscle strength can be seen within 3 to 6 weeks if exercises are performed regularly. However, for some individuals, it may take a few months to notice a significant difference.
Can pelvic floor exercises prevent prolapse?
Regular pelvic floor exercises can help maintain muscle strength and may reduce the risk or severity of prolapse, but consult a healthcare provider for tailored advice.
Are there any risks associated with pelvic floor exercises?
Pelvic floor exercises are generally safe, but it's important not to overexercise the muscles, which could lead to muscle fatigue. If you experience discomfort, consult a healthcare professional.
What are some common signs of pelvic floor problems?
Common signs include urinary incontinence, difficulty controlling bowel movements, pelvic pain, and frequent urination. Consulting a healthcare professional can help diagnose and treat these issues.
Can I do pelvic floor exercises during pregnancy?
Yes, pelvic floor exercises are safe during pregnancy and can help strengthen the muscles in preparation for childbirth. However, always check with a midwife or healthcare provider.
Does age affect the need for pelvic floor exercises?
Pelvic floor strength can decline with age, so regular exercises can be beneficial for maintaining muscle support and preventing incontinence in older adults.
What are some tips for remembering to do pelvic floor exercises?
Incorporate exercises into your daily routine, like doing them while brushing your teeth, watching TV, or at mealtimes. Setting reminders on your phone can also help.
Are there professionals who can help with pelvic floor exercises?
Yes, physiotherapists specialising in women's or men's health can provide guidance on pelvic floor exercises and create a personalised exercise plan.
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