Pelvic Floor Wikihow

For best results focus on tightening only your pelvic floor muscles.

Pelvic floor wikihow.

Your pelvic floor is the group of muscles and ligaments in your pelvic region the pelvic floor acts like a. Do kegel exercises to strengthen your pelvic floor. Do 2 3 sets of kegels every day to see results. Avoid straining on the toilet to prevent damage to your pelvic floor.

Try it a few times in a row. To do the exercise squeeze your pelvic floor or kegel muscles for 5 seconds then rest for 10 seconds. Those are the muscles you want to squeeze during kegels. Tension in the muscles of the pelvic floor.

Straining will eventually weaken the muscles of your pelvic floor and can even damage the nerves and organs in your pelvic area. Kegel exercises strengthen the pelvic floor muscles these function to support the uterus and vagina as well as the bladder the small intestine and the rectum. By identifying your pelvic floor performing kegels a popular pelvic floor exercise and practicing other pelvic floor exercises you can rehabilitate these muscles. At first practice contracting your pelvic floor muscles for 5 reps twice a day such as in the morning and at night.

Pelvic floor dysfunction is the inability to control the muscles of your pelvic floor. Instead try to relax as much as possible while you re on the. Then after a week increase your exercise to 10 reps 3 times a day. You can learn to identify your pelvic floor muscles by imagining that you are trying to prevent the flow of urine or passing gas.

Do kegel exercises at least 3 times per day ultimately aiming for 10 repetitions each time. Before you do a kegel exercise find your pelvic floor muscles by trying to stop the flow of urine mid stream. The pelvic floor is a group of muscles in both men and women that support your spine help control your bladder and help with sexual functions. If the pelvic muscle remains semi contracted for a long time then blood flow may be diminished in that area.

Hold for 5 seconds then repeat for 5 repetitions. Tighten your pelvic floor muscles like you would to stop a stream of urine. Aim for 10 reps 3 4 times a day. Keep adding 5 reps and a set each week until you re doing 20 reps 3 or 4 times a day.

Perform kegel exercises to strengthen your pelvic floor muscles. Visualize your pelvic floor muscles. Then lie or sit in a comfortable position. Irritants such as lactic acid may build up in the area causing sharp gnawing dull or excruciating pain.

Choose a position that is comfortable for you lying down sitting or standing and keep your legs slightly apart so that your feet are roughly aligned with your shoulders. Tighten your pelvic floor muscles hold the contraction for three seconds and then relax for three seconds.