You’re not alone if you can’t sneeze, laugh, or cough without leaking a little urine. Pelvic floor issues are prevalent and can affect anyone. The good news is… Incorporating particular exercises (also known as pelvic floor muscle training) into your general fitness program will help strengthen your pelvic floor muscles while also reducing the severity of symptoms associated with pelvic organ prolapse.
What exactly is the pelvic floor?
Muscles and connective structures make up the pelvic floor. These soft tissues connect to your pelvis, specifically the bones at the bottom of your pelvic. The pelvic organs are the urethra, bladder, intestines, and rectum in all persons. The pelvic floor also includes the uterus, cervix, and vagina if you have one.
Pelvic floor strengthening exercises
You can activate the pelvic floor at any moment and from any location. However, incorporating specific workouts that strengthen and target the pelvic floor muscles is also effective. One method of designing a program is to divide the exercises between those with hypotonic pelvic floor muscles and those with hypertonic pelvic floor muscles.
Quick flick Kegels
Crouch describes the fast flick Kegel demands short pelvic floor contractions to assist engage the muscles faster and stronger to stop leaks when sneezing or coughing.
- Begin by lying on your back with your knees bent and your feet flat on the floor.
- As you get more comfortable with this exercise, try sitting or standing while doing it.
- Using the above guidelines, locate your pelvic floor muscles.
- Exhale, draw your navel to your spine, and tense and release your pelvic floor muscles swiftly. Aim for 1 second of contraction before releasing.
- Maintain a steady breathing pattern throughout.
- Repeat the rapid flip 10 times, then take a 10-second break. Perform 2–3 sets.
Crouch defines hypotonic as having low tone pelvic floor difficulties that require strengthening, endurance, and power.