Pelvic floor exercises, just what are they? Well the pelvic floor is a muscle that runs from the pubic bone to the coccyx and basically acts like a hammock for the uterus, bladder and bowel helping you with control over urination and bowel movements. The pelvic floor muscles are also more interestingly responsible for helping with sensitivity within the vagina during sex and stronger orgasms, which is a great reason to get going with those exercises!
So how exactly can you do these exercises? We have all seen those devices which use electrical impulses to contract the muscles but these looking a little like a torture device and will also set you back around £30 which I’m sure we could find better use for. Plus, there are many simple exercises you can do while at home, work or just about wherever! And no, no one will notice you are even doing it, unless you are doing the exercise where you lie on your back but probably best to leave that one at home.
Right, before you try anything you will need to identify the muscles that you need to work. You can do this by stopping the flow of urine but this is NOT the exercise! And if you continue to do this you begin to retain urine which can lead to complications. Ok so you have identified what muscles it is you need to work; now we are on to how to exercise them. Slow contractions of the muscles will build up the strength which will help you hold urine whereas the fast contractions will help you with pressure from things such as sneezing or coughing.
– Seated or laying down is the easiest but standing is ok as well.
– Lift the pelvic floor muscles, hold and count to 10. Don’t hold your breath.
– Relax and rest for 10 seconds.
– Repeat this process 10 times.
– Again seated or laying down is best just find what is comfortable for you.
– Quickly lift and tense the pelvic floor and hold for 1 second.
– Rest for one second.
– Repeat this 10 times.
Experts say to do these exercises 6 times a day which seems excessive but they do know best. It does take a while to see the results about 12 weeks give or take but I assure you it will be worth it.