How To Strengthen Your Pelvic Floor Muscles In 3-6 Weeks

Tolls can be taken upon your pelvic floor muscles due to pregnancy, childbirth, being overweight, chronic coughing and simply getting older. The effects of a weakened pelvic floor can range from uncomfortable pelvic pressure to leakage of urine or feces. As with all other muscles in the body, they can be firmed up by undertaking the correct exercises.

By undertaking a regular exercise regime for approximately 5 minutes, three times a day, your pelvic floor muscle can be strengthened as well as restoring the control of the bladder.

The bladder and anus are controlled by two pelvic muscles. The sphincter muscle, also known as the “triangle” muscle and the bladder muscle, also known as the “hammock” muscle, which are both attached to the bottom of the pelvis.

These two muscles, along with the remaining muscles, are in the group are also important in holding many of the internal organs in place.

It is difficult however, to locate the bladder and sphincter muscles to be certain that you are exercising and strengthening them correctly. A physician, nurse of physical therapist can assist with advice on the correct exercises to undertake.

However, listed below are three methods which will assist you in knowing which muscles to strengthen.

1. When sitting on the toilet and urinating, attempt to stop the flow of urine. If you are successful, then you are contracting the “hammock” muscle.

2. Imagine that you are trying to prevent embarrassment by not passing wind. You may be squeezing the buttocks together, which is unlikely to be totally effective. However, if you sense a pulling together feeling in the anus region, then you are contracting the sphincter muscle.

3. Another effective way is to lie down and place a finger in your vagina and squeeze. If you feel any tightness on your finger, then you are using the bladder control muscle.

Is it important to avoid contracting your stomach, legs or any other muscles. It is also essential that you do not hold your breath whilst locating these muscles.

So, now that you are aware of their location, all you need to do is begin strengthening them.

If possible, locate a private place where you can undertake the exercises for your pelvic floor. A bathroom or bedroom is always a good choice of location. Lie down on the floor and pull in both of your muscles, holding that position for a count of three. Then relax for a count of three and repeat. Begin by completing only 3 or 4 of these on every session. It is over a period of time that you can work towards completing 15 of these exercises in each session, three times a day.

It is when you are comfortable with this exercise routine that you can begin to stand or sit and carry out exactly the same exercises. You will achieve the best results by undertaking this exercise in the three different positions. Your muscles will strengthen in a quicker and better way.

It is possible to seek help and advice from a physician or pharmacist as to available aids which can help you with pelvic floor exercises.

It is always advised to keep a log of your exercise routine in order to alleviate any medical problems. By doing this you can measure your improvement, as well as it giving you encouragement to continue with the exercises.

A sample log, which should be repeated for every day of the week, would be:

Monday-Time spent exercising in each session ……..

Number of pelvic muscles contractions in each session ……

Number of sessions today …….

It will take approximately 3 to 6 weeks to notice improvements. Therefore, it is imperative that you do not give up. Continue with your exercises for great results.