Pelvic floor exercises, frequently referred to as Kegels, are an essential element for sustaining total health and wellness. Such workouts aid in the fortification of weakened muscles and the relaxation of overly tense muscles. As a result, these support the pelvic organs — namely the bladder, intestines, urethra, rectum, and in women, the vagina, cervix, and uterus, and in men, the prostate. Before embarking on any pelvic floor strengthening regimen, it is essential to seek the advice of a healthcare professional to ascertain whether your symptoms derive from muscle strain or laxity, as opposed to other serious health conditions like pelvic organ prolapse or urinary issues.
Pelvic Floor Exercises
Below are some strategies to fortify and ease your pelvic floor muscles:
Deep Inhalations (Diaphragmatic Breathing)
This activity alleviates muscular tension throughout your physique, inclusive of the pelvic floor. It also aids in mitigating the discomfort caused by strained pelvic floor muscles. To execute this exercise, lie flat on your back on a sturdy surface, with your knees bent and feet planted on the floor. Position one hand on your chest and the other on your abdomen. Take slow, steady breaths through your nose, inflating your stomach with air. The hand on your belly should elevate while the hand on your chest remains stationary. Pucker your lips (as if you were blowing out candles) and exhale the air gently. Repeat this five times.
Inner Thigh Stretch
This exercise is beneficial in stretching the muscles of your inner thigh, which aids in relaxing your pelvic floor muscles. Lie on your back on a firm surface to execute this workout. Bend your knees and touch the soles of your feet together, allowing each foot’s outer edge to rest on the ground. Gradually let your knees fall to the sides to experience a stretch along the inside of your thighs. Maintain this position for 20 to 30 seconds and repeat thrice.
Child’s Pose
This yoga posture assists in stretching your pelvic floor muscles. Begin this exercise on your hands and knees. As you kneel, straighten your elbows and sit back on your heels. Bend forward and let your stomach rest on your thighs. Lower your head to the ground with your forehead resting between your shoulders. Practice several deep inhalations.
Happy-Baby Pose
Another yoga pose, the happy-baby pose can help stretch your pelvic floor muscles. Lie flat on your back on a firm surface to perform this exercise. Position your feet close to your hands by bending your knees. Clasp the outer side of each foot with your hands. Draw your knees towards your armpits while allowing your knees to relax outward. Hold this position for a few breaths.
Kegels
These exercises aid in fortifying the region encompassing the uterus, bowel, and bladder. For a kegel exercise, first, ensure your bladder is void, then practice tightening your pelvic floor muscles by holding and releasing. Once the basic kegel is mastered, you can advance to more rigorous exercises.
Remember, each person’s experience with pelvic floor exercises varies. Some might witness rapid improvements, whereas others might require additional time. Consistency and patience are the keys. If you’re experiencing pelvic floor discomfort or any related issues, please do not hesitate to contact us at New Age Physio. Our goal is to help you regain control and enjoy a life free from discomfort.
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