Pelvic floor exercises are a series of muscle contractions that help to strengthen the muscles in the pelvic floor, which support the bladder, uterus, small intestine, rectum and other organs. These exercises may also help with incontinence, pelvic organ prolapse, constipation, hemorrhoids and diarrhea. Pelvic floor exercises can be done at any time and basically anywhere: sitting on the toilet or standing up, washing your hands, watching TV or reading a book. They can be done throughout the day whenever you think about it.
Pelvic Floor Issues
Pelvic floor issues are often characterized by pain, pressure, or discomfort in the pelvic area. This can include urinary incontinence, rectal hemorrhoids, sexual dysfunction, and pelvic organ prolapse. If you’re experiencing any symptoms of a pelvic floor issue, see your doctor to get the right help.
Types Of Pelvic Exercises
There are three types of pelvic floor exercises: Kegel, squeezes and contractions. Kegels involve tightening the pelvic floor muscles by drawing up the pubococcygeus muscle, also known as PC muscle, from the tailbone to the pubic bone. The squeezes and contractions require that a person flexes or contracts their pelvic floor muscles in rapid succession. This is done for a specified amount of time.
Risks Of Pelvic Exercises
Caution: Kegel exercises are a popular way to strengthen the pelvic floor muscles. It is important to note that as with any type of exercise, there is a risk of muscle, tendon, or nerve damage if it is done too vigorously or with improper technique.
Fortunately, for most people, these risks are low. However, people who have had pelvic surgery or who have had bladder, bowel, or uterus prolapse should be careful before starting Kegel exercises.
How To Do Pelvic Floor Exercises The Correct Way
Strengthening your pelvic floor muscle will help you have more control over your ejaculation and help with your erectile dysfunction as you age . The first step is to learn how to do Kegel exercises correctly, and then practice them regularly. The next steps will show you how:
Step By Step : (As shown at Health Harvard)
Pretend you are trying to avoid passing gas.
While urinating, try to stop your urine stream.
If you’ve identified the right muscles, you’ll feel the contraction more in the back of the pelvic area than the front.
Choose your position. Start by lying on your back until you get the feel of contracting the pelvic floor muscles. When you have the hang of it, practice while sitting and standing.
Contract and relax
- Contract your pelvic floor muscles for 3 to 5 seconds.
- Relax for 3 to 5 seconds.
- Repeat the contract/relax cycle 10 times.
Keep other muscles relaxed. Don’t contract your abdominal, leg, or buttock muscles, or lift your pelvis. Place a hand gently on your belly to detect unwanted abdominal action.
Extend the time. Gradually increase the length of contractions and relaxations. Work your way up to 10-second contractions and relaxations
Aim high. Try to do at least 30 to 40 Kegel exercises every day. Spreading them throughout the day is better than doing them all at once. Since these are stealth exercises that no one notices but you, try to sneak in a few when waiting at a stoplight, riding an elevator, or standing in a grocery line.
Diversify. Practice short, 2 to 3 second contractions and releases (sometimes called “quick flicks”) as well as longer ones.
You will also benefit from pelvic floor exercises when dealing with prostate issues. Pelvic floor exercises can be done at any time and anywhere without any equipment. So why don’t you do yourself a huge favor and start training yourself to last longer in bed using the pelvic floor exercise technique.
Strengthening the pelvic muscle is a process that takes time. It can take up to 6 months before you see significant results, so practice being patient as well.
Source: Health Harvard