According to NHS Choices, the UK's National Health Service website, your pelvic floor muscles stretch between your legs, from your pubic bone at the front to the base of your spine. Their job is to control and hold your uterus, bladder and bowel in place. However, pregnancy, childbirth and being overweight can weaken these muscles, which can cause incontinence. But like other muscles in your body, pelvic floor muscles can be strengthened through exercises--known as Kegel exercises--which are so discreet they can be done almost any time, anywhere, according to the Mayo Clinic. However, if you already suffer from incontinence, seek medical advice before starting these exercises.
Finding Your Pelvic Floor Muscles
The first step is to locate your pelvic floor muscles. To do this, the Mayo Clinic suggests contracting the muscles between your thighs around your genitals--as if you are stopping the flow of urine--and the muscles around your anus, as if you are stopping yourself from passing gas. You can also find the muscles by stopping your urine stream when you urinate, but the Mayo Clinic advises doing this only as a test, not as a means of strengthening your muscles--it can actually have the opposite effect. It's also important that you isolate your pelvic floor muscles during the exercises. Your lower stomach muscles may naturally contract slightly, but make sure you don't also squeeze your inner thigh, lower back or buttock muscles, says the Continence Foundation website. If you can tighten your pelvic floor without anyone noticing and while you are standing, sitting or lying down, you know you've found the right muscles.
Slow Pelvic Floor Pull-ups
Do this exercise sitting, standing or lying down. The Patient UK website says to tighten your pelvic floor muscles and hold the contraction for five seconds, release for a few seconds then contract them again. Try to repeat this exercise 10 times and, as your muscles get stronger, increase the length of time you hold the contraction. It's important that you breathe normally throughout this exercise, says the Continence Foundation.
Fast Pelvic Floor Pull-ups
Repeat the previous exercise, but this time, only hold the contraction and release for one second each, squeezing the muscles as tight as you can, says the Continence Foundation. Repeat this fast sequence as many times as you can, but as you get tired, be careful not to start using other muscles. According to the Continence Foundation, this exercise will help your pelvic floor muscles react to sudden actions, such as coughing, sneezing or laughing.
Member Comments