What Are Pelvic Floor Exercises?
Pelvic floor exercises aim to strengthen the muscles surrounding the bladder, rectum, and reproductive organs (vagina or penis). Strengthening these muscles offers several benefits, including improved urinary continence, alleviation of pelvic organ prolapse, and enhanced sexual experiences.
Identifying the Pelvic Floor Muscles
To locate your pelvic floor muscles, try imagining the sensation of stopping the flow of urine or preventing passing gas. However, it’s advisable not to interrupt urination regularly, as it can be harmful to the bladder.
Performing Pelvic Floor Exercises
To perform pelvic floor exercises, contract the pelvic floor muscles up to 10 times while standing, sitting, or lying down. Avoid holding your breath or tightening your abdominal, buttock, or thigh muscles simultaneously. As you become more accustomed to the exercises, try holding each contraction for one second. Eventually, you can attempt a set of 10 rapid contractions followed by a set of sustained contractions.
It’s crucial not to overexert yourself and to take breaks between sets. Ideally, limit these exercises to no more than six sets per day.
With consistent practice over a few months, you should begin to notice improvements. However, it’s essential to continue the exercises even after experiencing positive results.
Pelvic Floor Exercises During Pregnancy
Pregnant women or those planning to conceive can start performing pelvic floor exercises immediately. These exercises can reduce the risk of developing incontinence after childbirth.
Benefits for Sexual Function
Strong pelvic floor muscles can lead to increased sensitivity and more intense orgasms during sexual activity. Additionally, strengthening and training these muscles can help alleviate symptoms of erectile dysfunction.