The Pelvic Floor Exercises for Women
Pelvic muscles are actually a chain of muscles that twist around the inside of the rectum and bladder. As a woman, you need to strengthen your pelvic floor muscles to prevent urinary incontinence caused by having a baby. Let’s look at some great pelvic floor exercises for women that will surely help make your muscles stronger and healthier:
First of all, remember that you must exercise daily. You must practice slow pull-ups at the very beginning in order to devise a daily exercise pattern. Just stand, lie down, or sit on your knees and try to slowly tighten your pelvic floor muscles under the bladder and push it as hard as possible. Hold this position, counting 5, and then relax. Repeat this process at least 5 times a day; you will definitely feel a huge difference in your stamina.
In the second step, you should quickly repeat the above exercise to practice quick pull-ups. Repeat this process at least 5 times in a few seconds. You must repeat both slow and fast pull-ups at least 5 times in 5 minutes. You can perform this simple exercise at least three times and a maximum of 6-10 times a day.
Ideally, these pelvic floor exercises for women can be performed in all three positions while standing, lying and sitting. If you feel good, and your muscles become stronger, then increase the time of each pull-up. If you perform pull-ups 10 times a day, it means that you work well.
Some useful tips:
It is important to make sure that you are not compressing other muscles, but compressing the pelvic floor muscles. For example, do not use your hips, buttocks, and back muscles when doing Pelvic Floor North York exercises. Another important thing to keep in mind is that you should develop the habit of doing exercises while doing your daily household chores. Keep moving when you make a phone call or wash clothes.
In order to achieve the desired results in a few weeks, you should practice pelvic floor exercises for at least three months. Usually, the most effective results take at least 8–20 weeks, so try with great return. In addition, if you are not satisfied with the results and are not sure that you are following the correct exercise program; ask your physiotherapist or doctor to help you choose the right training method.
Pelvic floor exercises are very useful for practice. They will help you recover your vaginal failure. They also help to easily give birth and prevent discomfort after pregnancy. In addition, you can easily reduce stress by performing these magical exercises.