Exercises aimed at challenging the pelvic floor are very necessary to help prevent and control urinary incontinence and other pelvic floor defects. If these exercises are done improperly, however, they may prove ineffective. Finding the proper form and positioning to do pelvic floor exercises that work the muscle is very important.
Which pelvic exercises to begin with?
In women, the pelvic floor muscles are the ones that support the uterus, bladder, small intestine and the rectum. If these muscles are loose and weak, it could eventually mean that one will be unable to hold urine when she feels the urge to urinate.
Pelvic exercises aim at removing these tendencies by strengthening the pelvic floor muscles for a healthier bladder. Pelvic muscles can be weakened by a number of factors such as childbirth, surgery, aging, excessive straining from constipation and even persistent coughing. In women, one is likely to be affected by one of these factors at some point in her life, making pelvic exercises very necessary. For expectant women, the exercises can be done during pregnancy and after childbirth in an attempt to prevent urinary incontinence.
How the exercises are done
Before starting the exercises, it is always important to do some warm ups beforehand to get the blood pumping and to avoid an unexpected muscle injury. Jogging routines ought to do the trick.
Once you have warmed up, the next step is to identify the muscles. This is another essential part of the training because if the muscles are not isolated, one could very well be training the wrong areas.
Stopping urination midstream is one way to know if you have strong pelvic muscles. If you can stop your urine in the middle of urination successfully, then you can consider your pelvic muscles found! Once identified, you can do the exercises in any position, although the most comfortable and convenient way would be do these exercise while lying down.
Perfecting the technique
One can achieve the perfect technique by tightening the pelvic muscles and holding the contractions for four to five seconds and then relaxing for a further five seconds. This routine can be done four to five times in a row for the best results. If you can beat this routine, try doing it for an even longer period of time by contracting the muscles for 10 seconds and releasing them for another ten.
For the best results, your primary focus should be on your pelvic muscles. For any form of workout, the mental strength plays a critical role. If you are not feeling your pelvic muscles, chances are that you are doing it wrong.
Be wary of the muscles in your abdomen, thighs, and buttocks, as they can unwittingly provide support to the pelvis (which can reduce the effects of the exercise). Also, avoid holding your breath, as this will lead to early fatigue. If possible, take numerous breaths, as you work out the pelvis floor.
In conclusion, while pelvic floor exercises may prove very effective in bringing your pelvic area back to health, care needs to be taken. The start- stop in the bladder system could lead to incomplete draining of the bladder, which is a perfect platform for the contraction of a urinary tract infection. A Kegel exercise device can come handy in helping you with exercising. Also, keeping exercises at a healthy number of times per week is important.