How To Strengthen Your Pelvic Floor Muscle In 3-6 Weeks
Pregnancy, childbirth and being overweight can weaken the Pelvic muscles leading to unpleasant side effects, the principle problem being incontinence. Like other muscles they can be firmed up by exercise.
The pelvic floor muscle group can be strengthened and bladder control be restored by undertaking a regular exercise regime for only about 5 minutes, three times a day.
There are two pelvic muscles that do most of the work in controlling the bladder and anus.
The sphincter muscle, also known as the “triangle” muscle, and the bladder muscle, known as the “hammock” muscle and both are attached to the bottom of the pelvis.
These two muscles and the others in the group are also important in holding many of the internal organs in place.
A difficulty arises in locating the bladder and sphincter muscles so that you can be sure of exercising and strengthening the right muscles.
A physician, nurse or physical therapist can help you in this and advise on the correct exercise procedure.
Failing this here are three methods for checking that you are know which muscles to strengthen.
Sit on the loo and try to stop the flow of urine. You will be contracting the “hammock” muscle if successful
Imagine that you are trying to stop passing wind in case of embarrassment. You may be squeezing the buttocks together, which is unlikely to be totally effective.
If you also sense a pulling together feeling around the anus then you are contracting the sphincter muscle.
Lie down and put your finger in your vagina and squeeze. If you can feel any tightness on your finger you are using the bladder control muscle.
It is important to avoid contracting your stomach, legs or any other muscles and do not hold your breath while locating these two muscles.
Now that you know where they are and how to activate them you can start strengthening them.
To begin with find a quiet private place such as your bathroom or bedroom, lie down on the floor and concentrate on pulling in both muscles and holding for a count of three, and relaxing for a count of three.
Over a period of time work up to 15 repeats at each exercise session and target this three times a day.
When you are at ease with this routine add sitting and standing while carrying out the exercise. Exercising in all three positions is the best way to strengthen the muscles faster and better.
There are some aids available for helping with pelvic floor exercises. You should be able to get the information from your physician or pharmacist.
It is a good idea to keep a log when exercising to alleviate a medical problem, this way you can measure your improvement against your exercise regime and can give you the encouragement to keep it up.
Monday Time spent exercising each session……
No of Pelvic muscle contractions each session……
No of sessions today…….
Repeat for each day of the week.
It is important not to give up, as it will take anything from 3-6 weeks before a noticeable improvement will take place.
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