Incontinence may be embarrassing to talk about, but there’s something that you can do about it. Pelvic floor muscle exercises are essential to help you gain better control over your bladder and your muscles down there.
Before you perform pelvic floor muscle exercises, it’s essential that you correctly identify these muscles first. You can visit a physiotherapist or your doctor to help you identify the muscles that you need to exercise.
Pelvic floor muscle exercises can give you the following benefits:
Here are some of the pelvic floor muscle exercises that you can do at home:
This exercise requires squeezing and relaxing your pelvic floor muscles. It requires three different positions—lying down, sitting, and standing. Here’s how:
It’s that easy. Make sure to relax between squeezes to allow the muscles to rest before squeezing them again. Do this exercise ten reps for each position.
This exercise will require practice. You must relax your body when doing this and focus on your pelvic floor muscles. It would also be helpful if you can rest your hand lightly on your stomach as you squeeze your pelvic floor muscles. By doing so, it will help ensure that you’re not using your stomach muscles. When doing this, don’t hold your breath.
Do these pelvic floor muscles as often as you can that they become a habit. It’s ideal to do a minimum of 30 repetitions twice a day, and typically, you’ll notice signs of improvement within six weeks after starting the exercise.
When you strengthen your pelvic floor muscle, you gain better control over your bladder. A word of caution, though, overexercising your muscles can cause muscle fatigue and increase urine leakage. So, don’t go overboard and stick to a minimum of 30 repetitions twice a day, and you’re all good.
Another thing to keep in mind when performing pelvic floor muscle exercises is if you feel any discomfort on your abdomen or back, it’s probably because you’re doing it wrong. You can ask the help of your doctor to teach you the proper way of doing the exercises.
Always remember to take deep breaths and relax your body when you do these exercises. Don’t tighten your stomach, buttocks, thighs, or chest muscles when doing so. Just relax and focus on your pelvic floor muscles.
Don’t let incontinence get in the way of your life. These pelvic floor muscle exercises will help you cope with it without the need to take any medications. Do these exercises religiously and you will see changes soon enough.
KegelMaster offers a unique vaginal exerciser that can strengthen and tighten your pelvic floor muscles. Contact us today to learn more!