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Pelvic Floor Exercise

Pelvic Floor Exercise

However you are spending ‘lockdown’, most of us have more time on our hands, so it’s the perfect time to do those things that you know would benefit you, that maybe you haven’t done before or you’ve put off doing. Pelvic Floor Exercises are a beneficial activity that can have a positive impact on Women’s Health.

How Pelvic Floor Muscle Exercises Can Help

Pelvic Floor Exercise

Pelvic floor muscles exercises (or Kegels) help control leakage of urine with coughing, sneezing and during sports, can help control that urge to rush to the toilet and stop those oops moments. The pelvic floor muscles act like a hammock supporting the pelvic organs and lower back. So strengthening these muscles can also ease symptoms of prolapse.

How To Do Pelvic Floor Exercises By Targeting The Right Muscles

It’s important to target the right muscles. Try lying on your back with your knees bent or sitting upright with good posture on a supportive chair. Relax your tummy muscles and buttocks. Focus on area between your front and back passages (saddle area). Think about squeezing the muscles you would use to stop passing wind or to stop passing urine and feel an upward lift. Make sure you don’t clench your buttocks,  hold your breathe or bare downwards.

Practice long holds starting with 2-3 second holds building up to 10 seconds holds with practice and 10 repetitions, making sure you rest for 5 seconds between each contraction. Then try a set of short, quick contractions-as many as you can manage before you tire.

Practice this routine 3-4 times daily. Set a reminder on your phone, set aside specific times in the day and try to establish a routine over the next few weeks.

Free Pelvic Floor Exercises App

There are free apps available through Google Play Store or Apple Store search for Squeezy: NHS Pelvic floor App.

The Pelvic Floor Muscles – A Guide For Women

The Pelvic Floor Muscles – a Guide for Women is available from the Pelvic, Obstetric and Gynaecological Physiotherapy site.

 
 
April 24, 2020

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