Pelvic Floor Exercises

Pelvic Floor Exercises

Pelvic floor exercises, also known as Kegel exercises, are useful for strengthening the muscles that support your pelvic organs, including the bladder, uterus, and rectum. These exercises can help prevent or alleviate issues such as urinary incontinence, pelvic organ prolapse, and sexual dysfunction. Here we have given all the details for how to perform pelvic floor exercises.

Download the Pelvic Floor Exercises in PDF format here. These exercises can be beneficial for both men and women. Physiotherapists, doctors, and nurses know that exercising the pelvic floor muscles can help you to improve your bladder control. When done correctly, these exercises can build up and strengthen these muscles and so help you to control your bladder and bowel.

Pelvic Floor Exercises Download

Locate the Pelvic Floor Muscles:

• Sit, stand, or lie down comfortably.
• Imagine you are trying to stop the flow of urine or prevent passing gas. The muscles you use for this are your pelvic floor muscles.

Isolate the Muscles:

• Make sure your thighs, buttocks, and abdomen are relaxed. Focus only on the pelvic floor muscles.

The Technique:

• Contract the pelvic floor muscles and hold for a count of 3-5 seconds. Avoid holding your breath during this time.
• It’s important to keep breathing normally.

Relax and Rest:

• Release the muscles and rest for the same amount of time that you contracted them.

Repeat:

• Aim for 10-15 repetitions in a session.

Frequency:

• Try to do these exercises at least three times a day.

Gradual Progression:

• As your muscles get stronger, you can increase the duration of the contractions and the number of repetitions.

Incorporate into Routine:

• You can do these exercises while sitting, standing, or lying down. They can be done discreetly at any time.

Be Consistent:

• Like any exercise, consistency is key. Aim to make these exercises a regular part of your routine.

Avoid Overexertion:

• Don’t overdo it. If you experience any pain or discomfort, ease up on the intensity.

You can download the Pelvic Floor Exercises in PDF format using the link given below.