Pelvic Floor Exercises

Pelvic floor exercises, also known as Kegels, are exercises that strengthen the muscles in the pelvic floor. These muscles support the bladder, uterus, and rectum and are important for bladder and bowel control, sexual function, and childbirth. In this blog, we will discuss the benefits of pelvic floor exercises, how to do them, and when to do them.

Benefits of Pelvic Floor Exercises

  1. Improved Bladder Control: Pelvic floor exercises can help prevent and treat urinary incontinence, which is the loss of bladder control. By strengthening the pelvic floor muscles, you can improve your ability to hold urine and reduce the risk of leakage.

  2. Improved Sexual Function: Pelvic floor exercises can improve sexual function by increasing blood flow to the genital area and improving muscle tone. This can lead to stronger orgasms and better control of the pelvic floor muscles during sex.

  3. Easier Childbirth: Pelvic floor exercises can help prepare the pelvic floor muscles for childbirth, making it easier to push during delivery and reducing the risk of tearing.

  4. Reduced Pelvic Pain: Pelvic floor exercises can help reduce pelvic pain caused by conditions like endometriosis, interstitial cystitis, and vulvodynia.

How to Do Pelvic Floor Exercises

  1. Identify the Muscles: To do pelvic floor exercises, you first need to identify the muscles you will be working. The easiest way to do this is to try to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.

  2. Practice Squeezing: Once you have identified the muscles, practice squeezing them for a few seconds and then releasing them. Try to squeeze the muscles as tightly as you can without using your abdominal or thigh muscles.

  3. Gradually Increase Time and Intensity: Start by doing a few sets of 10 squeezes each day and gradually increase the time you hold the squeeze and the intensity of the squeeze.

  4. Incorporate into Daily Routine: Pelvic floor exercises can be done anywhere and at any time. Try to incorporate them into your daily routine by doing them while brushing your teeth or watching TV.

  5. Use Weights: Yoni eggs can improve pelvic floor muscle strength, increase sexual pleasure, and help with overall well-being.

When to Do Pelvic Floor Exercises

  1. During Pregnancy: Pelvic floor exercises are important during pregnancy to prepare the muscles for childbirth and reduce the risk of urinary incontinence.

  2. After Childbirth: Pelvic floor exercises are also important after childbirth to help the muscles heal and regain strength.

  3. After Menopause: Pelvic floor exercises are important after menopause because the decrease in estrogen levels can weaken the pelvic floor muscles.

  4. For Urinary Incontinence: Pelvic floor exercises can help treat urinary incontinence by strengthening the muscles that control the bladder.

In conclusion, pelvic floor exercises are important for maintaining bladder and bowel control, sexual function, and childbirth. By incorporating them into your daily routine, you can improve the strength and tone of your pelvic floor muscles and reduce the risk of pelvic floor disorders. If you have any concerns about your pelvic floor health, talk to your healthcare provider. They can provide guidance on how to do pelvic floor exercises and recommend other treatments if necessary.

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