Guide on Performing and Understanding Pelvic Floor Workouts
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Pelvic floor exercises, commonly known as Kegel exercises, are crucial for maintaining pelvic health and function. These exercises involve contracting and relaxing the pelvic floor muscles, which help control your pelvic openings.
To perform Kegels, identify your pelvic floor muscles by imagining stopping urine flow or lifting your pelvic muscles upward and inward. Then, contract these muscles, hold briefly, and slowly release, repeating multiple times. Aim for two cycles a day, with each cycle consisting of four repetitions.
Pelvic floor exercises are beneficial for various reasons. They help strengthen weak muscles or relax overly tight ones, contributing to better bladder and bowel control, reduced pelvic pain, and enhanced core stability. This can help with issues like urinary incontinence, pelvic organ prolapse, and support postpartum recovery.
However, it's important to note that there is no one-size-fits-all regimen for Kegel exercises. Each individual may require a different approach based on their specific needs.
For people dealing with stress incontinence, a quick, strong Kegel right before the activity that causes leaking is recommended, known as "the knack."
Beyond traditional Kegels, exercises like the cat-cow pose and bridge pose can incorporate these exercises. During the cat pose, engage the pelvic floor muscles while performing the exercise. Squats can also exercise the pelvic floor, by squeezing during the lowering motion and releasing during the standing motion.
Squat variations, like jump squats, sumo squats, and using barbells, can further increase the intensity of pelvic floor exercise during squats.
It's essential to remember that building up the pelvic floor takes time, and there are no quick fixes to strengthen it. If you're experiencing pelvic pain or signs of prolapse, working with a physical therapist trained in pelvic floor dysfunction can be beneficial.
In some cases, individuals may have particularly tight muscles that can cause issues like trouble releasing pee or poop and pain during intercourse. In such cases, it's recommended to talk with a healthcare provider about concerns and whether pelvic floor therapy could be right.
Physical therapists may use tools like biofeedback techniques and vaginal weights to help individuals target the right muscles and perform exercises correctly. A specialist can also help address underlying back and hip pain that contributes to pelvic pain.
Urinary incontinence is a common sign of a weak pelvic floor, appearing as peeing when coughing, laughing, sneezing, difficulty starting to pee, leaking urine, having an urgent need to pee, and waking up several times a night to pee.
In conclusion, pelvic floor exercises are an essential part of maintaining pelvic health and function. By regularly performing these exercises, individuals can help prevent or treat incontinence, improve pelvic stability, and support overall pelvic health.
Engaging in a health-and-wellness routine that includes fitness-and-exercise, such as Kegel exercises for pelvic health, can also involve yoga poses like cat-cow and bridge, or even squats with variations like jump squats or sumo squats. For women specifically, focusing on womens-health often involves addressing issues like urinary incontinence, which can be a sign of a weak pelvic floor, and seeking proper guidance from a physical therapist or healthcare provider for effective treatment and recovery strategies.
