You’ve heard the saying, ‘Strength comes from within’. Well, that’s especially true regarding the benefits of pelvic floor exercises. These unsung heroes play a huge role in your overall health, from bladder control to sexual pleasure.
In this article, we’ll explore the benefits of pelvic floor exercises and explain how to strengthen these crucial muscles. So, let’s get started- your body will thank you for it!
What are pelvic floor exercises?
So, you’re wondering what pelvic floor exercises are?
Simply put, they’re workouts that target the muscles at the base of your pelvis.
These exercises can provide numerous health benefits, which we’ll explore in the following sections.
Find your pelvic floor muscles
Before you can begin practicing pelvic floor exercises, you need to identify and become aware of these muscles, which you can feel by attempting to stop urine flow. However, please don’t make a habit of this, as it can disrupt your urinary health. Instead, try to engage these muscles while you’re not urinating.
Imagine you’re trying to lift your pelvic area or prevent passing gas. If you’re doing it right, you should feel a ‘pulling’ sensation, but your abdomen and thighs should stay relaxed. It’s tricky at first, but with practice, you’ll get the hang of it. Remember, these exercises are about control, not strength, so don’t strain.
Once you’ve found them, you’re ready to start your pelvic floor workout.
Benefits of Pelvic Floor Exercises
You’ll find that pelvic floor exercises offer a multitude of benefits, from strengthening the muscles around your bladder, bottom, and vagina or penis, to improving your sexual experience. Here’s a snapshot of the benefits you can enjoy:
- Strengthening Pelvic Muscles:
- Improves bladder and bowel control
- Reduces the risk of pelvic organ prolapse
- Enhancing Sexual Health:
- Increases sensitivity during sex
- Enhances orgasmic potential
- Benefits During Pregnancy:
- Reduces chances of postpartum incontinence
- Aids in recovery from childbirth
Take the time to incorporate these exercises into your routine. You’ll be surprised by the significant improvements in your overall health and well-being. Remember, it’s never too late to start.
How to effectively engage the pelvic floor muscles
To effectively engage your pelvic floor muscles, it’s important first to identify them. This can be done by trying to stop the flow of urine. However, it’s important not to make a habit of stopping midstream, as it can lead to urinary issues.
Once you’ve located these muscles, sit comfortably and squeeze them 10 to 15 times. Do not hold your breath or tighten other muscles simultaneously.
As you get stronger, increase the duration of each squeeze and add more squeezes every week. But remember, don’t overdo it.
Keep up these exercises even after you notice improvements. By consistently training your pelvic floor, you’ll reap numerous benefits, such as improved bladder control and enhanced sexual health.
Is my pelvic floor too tight or too lax?
Determining whether your pelvic floor is too tight or too lax can significantly influence the effectiveness of your exercises. If you’re struggling with discomfort, pain, or difficulty performing pelvic floor exercises, your muscles may be too tight. On the other hand, if you’re experiencing symptoms like urinary incontinence or pelvic organ prolapse, your muscles may be too lax.
Signs your pelvic floor may be too tight:
- Difficulty with insertion (tampons, intercourse)
- Muscle spasms
- Chronic pelvic pain
Signs your pelvic floor may be too lax:
- Urinary or fecal incontinence
- The sensation of heaviness in the pelvic area
- Pelvic organ prolapse
It’s crucial to seek professional advice if you’re experiencing these symptoms. Remember, exercises should be tailored to your specific needs for optimal benefits.
How long does it take to strengthen the pelvic floor?
While it’s crucial to understand whether your pelvic floor is too tight or too lax, it’s equally important to know that strengthening your pelvic floor doesn’t happen overnight, often taking several weeks of consistent, targeted exercises to notice significant improvements.
You might start feeling changes in control or comfort within a few weeks, but real strength takes longer. This isn’t a quick fix; it’s a long-term commitment.
For some, it may take up to three to five months of regular exercise to fully strengthen the pelvic floor muscles. Remember, everyone’s body is different, so don’t be discouraged if progress seems slow.
Keep at your exercises, stay patient, and you’ll eventually see the results you’re striving for. Consistency, dedication, and patience are key to a stronger pelvic floor.
Conclusion
So, here’s the skinny: pelvic floor exercises mightn’t be the talk of the town, but they should be. Strengthening these muscles can turn your health around, from bladder control to sexual pleasure.
Remember, Rome wasn’t built in a day, so be patient with your progress. Take the plunge, start flexing those pelvic muscles, and you’ll soon feel the ripple effect on your well-being. Trust us, your body will be singing your praises in no time.
Reference:
https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises
https://www.nhs.uk/common-health-questions/lifestyle/what-are-pelvic-floor-exercises/