In this article we are going to discuss about 5 best pelvic floor exercises that everyone can do easily for strengthening their pelvic floor muscles. Also we discuss about what is pelvic floor muscles and how to find it and when to see a doctor or professional.
Problems with the pelvic floor can happen to anyone. You are not alone if you can’t sneeze, laugh, or cough without leaking urine.
What is pelvic floor ?
The muscles and tissues that attach to the pelvis are called the Pelvic floor. When pelvic floor muscles contracts it feels like muscles are lifting upwards inside. Pelvic floor has muscles and connective tissues. We feel pelvic floor muscles when we try to stop urine or gas.
Functions of pelvic floor muscles
- It helps in sexual health like arousal and orgasm.
- It is a trunk and hip stabilizer while walking and standing.
- It helps in supporting organs of pelvic area like anus, urethra, cervix, vagina,, intestine and prostate.
How do pelvic floor muscles weaken ?
Generally pelvic floor muscles get weaken due to vaginal birth and pregnancy of women’s, which cause pain and other problems.
Other conditions that causes pelvic floor weakness are:
- Old age
- Over weight
- Heavy lifting
- prolonged sitting in one place
- Sexual abuse
- Restricting bowel movements
- Irritable bowel syndrome (IBS)
- Interstitial cystitis
Best Pelvic floor exercises
Kegel exercises helps in tightening and strengthening of the muscles that control urine flow or gas.
How to perform kegel exercise ?
- First of all a person should Sit in a comfortable position
- Close the eyes, and feel the muscles that can stop urine flow or gas.
- Try to tight these muscles as much as possible.
- Hold this position for 5-10 seconds.
- It feels like the muscles are lifting up above as a result of the squeezing.
- Release the muscles and rest for few seconds
- Repeat this up to 10-12 times.
- Do this exercise daily atleast 2 times a day.
How to perform squats ?
- First of all stand comfortably.
- Keep the feet hip-width apart and keep them flat on the floor.
- Bend your knees to bring the buttocks down toward the floor.
- Down your buttocks only upto comfortable level.
- Keep your back straight and tilted forward.
- Keep the knees in line with the toes.
- Keep your focus on tightening the buttocks and pelvic floor while again returning to the standing position.
- Do this exercise 2-3 times a day of 10-12 repetitions in a set.
How to do bridge exercise ?
- Lie on your back and bend the knees.
- Keep hip-width apart.
- Keep the arms by the sides.
- Try to contract the buttocks with pelvic floor muscles.
- Lift your buttocks several above the ground.
- Hold this position for 5-10 seconds.
- After that relax your buttocks and pelvic floor muscles and down your buttocks to the floor.
- Repeat this exercise up to 10-12 times per set.
- Do 2-3 sets, according to your condition.
Heel slide exercise
You can perform this exercise in many different positions. To strengthen your pelvic floor muscles with other muscles too.
soo how to do heel slide exercise ?
- First of all lie on your back comfortably
- Extended your legs and your feet slightly apart.
- Slide your one leg as close to your buttocks.
- Then hold this position for 5 -10 seconds.
- Now slide your heel back to the starting position and do same with other leg.
- Repeat this exercise 15-20 times per set.
Toe taps exercise
Toe taps exercise helps in strengthening and tightening of pelvic floor muscles and tissues.
How to do toe taps exercise ?
- Stand in front of stairs, box or other stable thing.
- Place one of your foot on the platform.
- Your other foot will remain on the ground.
- To perform the exercise, bring your foot to the ground which is upside on platform and take other foot up to the platform which is on the ground.
- Land your foot at both places i.e. ground and platform on toes or edge of foot.
- Continue this exercise without stopping in between for few seconds and increase your timing day by day.
Pelvic floor exercises is a great way to strengthen your muscles and boost your health. If you are new to these exercises or would like some help with them, you should talk to a physical therapist. They can make sure you do the exercises correctly.
Hope you like our post but still if you have any questions then please feel free to contact us.