Easy To Follow Pelvic Floor Therapy At Home
The pelvic organs, like the bladder and bowel, are supported by a set of muscles known as the pelvic floor. Just like other muscles, you may experience pelvic floor weakness. You can perform some exercises to strengthen the pelvic floor to improve bladder and bowel control.
Some of the benefits women can get from pelvic floor exercises include better bowel and bladder control, fast recovery after childbirth, and reduces the risk of vaginal prolapse.
Men also can benefit from pelvic floor exercises, and some of them include fast recovery after prostate surgery, enhance bladder and bowel control, and lowering the risk of rectal prolapse.
However, you need to ask your doctor’s advice, particularly those who have recently have given birth or had surgery before starting an exercise program. Below are some easy to follow pelvic floor therapy at home that you can do.
The primary objective of doing Kegel exercises is to tighten and hold the muscles to control the urine flow. This workout is perfect for both women and men. Follow the steps for Kegel exercise below:
- Sit comfortably. Close your eyes and imagine the muscles that control the urine flow.
- Then tighten these muscles as much as you can.
- Remain in this position for three to five seconds. You should feel the muscles are lifting due to the squeezing.
- Then release the muscles and relax for several seconds.
- Do the exercise again and repeat it ten times.
This exercise can be performed in a different position while standing, crouching, or lying down.
Squeeze and Release
Another pelvic floor therapy at home that is easy to follow, but beneficial is the “squeeze and release.” This will help the pelvic floor muscles in responding fast. To perform this therapy, follow the steps below:
- Sit comfortably.
- Imagine the pelvic floor muscles.
- Squeeze the muscles as fast as you can and release without trying to hold a contraction.
- Rest for three to five seconds.
- Repeat the steps 10 to 20 times.
- Repeat the movement twice a day.
Aside from doing the pelvic floor therapy at home daily, your daily activities can help in strengthening the pelvic floor. Some of the physical activities that you can do include sitting properly, walking a few minutes, and standing up straight.
Both men and women can perform Kegels and squeeze and release activities. Each time you cough, lift something heavy or sneeze, it will be easier for you to tighten and squeeze your pelvic floor muscles. By doing these exercises, you can have better control of your bladder and bowel and prevent incontinence. For those who undergo surgery or just given birth, it is a must that you consult your doctor first before you do the therapy.