3 Ways To Strengthen Your Pelvic Floor
The pelvic floor muscles are a crucial part of our body, often overlooked until issues arise. These muscles play a significant role in supporting our pelvic organs, maintaining bladder and bowel control, and even contributing to sexual function.
Weak pelvic floor muscles can lead to various pelvic floor dysfunction problems, including urinary incontinence, bowel incontinence (where individuals may not always have the ability to manage the release of wind or faeces).
Pelvic organ prolapse can also cause a lot of pain to many in their day to day life and discomfort during intercourse and reduced sexual satisfaction.
So, strengthening these muscles is essential for overall health and well-being. Here are three effective ways to strengthen your pelvic floor:
How can I tighten my pelvic floor muscles fast?
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Kegel exercises: Kegels are a popular and effective way to strengthen the pelvic floor muscles quickly. They are usually the first line of non evasive treatment offered.
To perform Kegels, there are 3 Types that you need to be aware of.
The Slow Kegel, The Fast Kegel and The 'Knack' technique.
Simply tighten the muscles around your anus, vagina, and urethra as if you're trying to stop the flow of urine and hold in wind at the same time.
The Slow Kegel - Hold for a few seconds, then relax. Repeat this exercise several times a day, gradually increasing the duration of each contraction until you can hold for 10 seconds, relax for 5 seconds and repeat 10 times.
Follow this with the Fast Kegel, 10 times. You should be aiming for 2-3 sets every day!
The final one - The 'Knack' technique is when you quickly pull up and hold your pelvic floor muscles when you lift something heavy, such as a car seat, child or shopping bag. This helps protect your pelvic floor from a prolapse.
The Knack Technique is also 85% effective to stop sudden stress incontinence leaks when you laugh, cough or sneeze.
2. Biofeedback therapy: Biofeedback therapy uses electronic sensors to monitor your pelvic floor muscles' activity. With the help of a trained therapist, you can learn to control and strengthen these muscles more effectively by receiving real-time feedback on your muscle contractions.
3. Pelvic Floor Kegel Weights: Another effective method for strengthening the pelvic floor muscles is through the use of Kegel Weights. You can also use them from the peace of your own home.
These small weights such as Secret Whispers Kegel Weights are inserted (like a tampon) into the vagina. The weights require the muscles to contract to hold them in place.
By gradually increasing the weight over time, you can challenge and strengthen your pelvic floor muscles effectively and faster than just by doing Kegel exercises alone.
Incorporating Kegel weights into your routine can provide added resistance and enhance the effectiveness of your pelvic floor exercises.
How long does it take to tighten my pelvic floor?
Consistency Is Key:
Like any muscle in the body, strengthening the pelvic floor muscles takes time and consistent effort. While some individuals may notice improvements in a few weeks, it typically takes several months of regular exercise to see significant results. Patience and perseverance are essential for long-term success.
Is it too late to tighten My pelvic floor?
It's Never Too Late: Regardless of age or current muscle strength, it's never too late to start strengthening your pelvic floor. Even individuals with weakened pelvic floor muscles can experience improvements with targeted exercises and lifestyle changes. Consult with a healthcare professional for personalized advice and guidance.
How do you know if you're tightening your pelvic floor?
Pay Attention To The Contraction Sensation: When performing pelvic floor exercises, pay attention to the sensations in your pelvic region. You should feel a gentle tightening and lifting sensation around your anus, vagina, and urethra. Avoid overexerting or bearing down, as this can strain the muscles rather than strengthen them.
In conclusion, strengthening the pelvic floor muscles is essential for maintaining bladder and bowel control, supporting pelvic organs, and enhancing sexual function.
By incorporating exercises like Kegels, biofeedback therapy, using Kegel Weights and maintaining consistency, you can improve pelvic floor strength and overall quality of life.
Remember, it's never too late to start, and with patience and dedication, you can achieve lasting results. Consult with a healthcare professional for personalized recommendations and support on your pelvic floor strengthening journey.
For more information on urinary incontinence and pelvic health, explore our Multi Award Winning Pelvic Floor Strengthener.
Designed to strengthen your pelvic floor muscles from just 15 minutes a day. Improve prolapse, stress and urge incontinence in 6 easy steps.
Just 15 minutes a day to a stronger pelvic floor and they last for LIFE!
EXPLORE MORE ARTICLES ON PELVIC HEALTH
Links to Related Blogs:
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What Not To Do With Pelvic Prolapse
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What Does a Pelvic Organ Prolapse Feel Like?
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Can a Pelvic Organ Prolapse Go Away on Its Own?
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Running with a Prolapse: Top Tips & Advice
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