Four Exercises That Are the Best for Pelvic Floor Muscles

The pelvic floor muscles are the muscles supporting pelvic organs — the bladder and the bowel. This set of exercises for the pelvic floor offers many benefits to both, men and women.exercises for pelvic floor muscles

For women, these exercises aid with a lower risk of vaginal prolapsed, better bowel and bladder control, and improved recovery after giving a birth. For men, they benefit by speeding recovery after prostate surgery, decrease the risk of rectal prolapsed, and improve bowel and bladder control. These are the best four exercises for this group of muscles:

  1. Kegel exercise: sit in a comfortable position, close the eyes, and visualize the muscles that can stop urine flow. Try to tighten these muscles as much as possible. Hold for 3–5 seconds. Release the muscles and rest for a few seconds. Repeat up to ten times.
  2. Squeeze and release: sit in a position that can be comfortable for you. Picture the pelvic floor muscles. Squeeze the muscles as quickly as possible. Rest for 3–5 seconds and then repeat up to 10 or 20 times.
  3. Bridge: lie down on your back, bend the knees, and place your feet on the floor on the width of hips, The arms should be lying alongside your body with the palms downward. Contract the buttocks and pelvic floor to lift the buttocks several inches above the ground. Hold this position from 3 to 8 seconds. Relax the buttocks and the pelvic floor. Repeat up to 10 times. Try to perform 2 repetitions more.
  4. Squats: feet are apart on the hip-width, flat on the ground. Bend the knees to lower the buttocks toward the ground. Keep your back straight. Knees are in line with toes. Tighten the buttocks and the pelvic floor when returning to a standing position. Repeat up to 10 times.
Remember to consult your doctor before performing these exercises.

More information is here.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

People Using Pedometers Develop Healthy Habits Lasting for Years

People Using Pedometers Develop Healthy Habits Lasting for Years

Scientists from St Georges University Hospital in Tooting, UK, find that using a pedometer (step counting device) can form a habit lasting for years and significantly reduce the risk of the heart attack or broken bones. The team of researchers conducted an experiment...

4 Top Nutrition-Packed Mocktail Recipes of this Summer

4 Top Nutrition-Packed Mocktail Recipes of this Summer

When it is so hot outside you still can find hundreds of ways to cool yourself and drinking a mocktail is one of them. Here are few wonderful recipes for you to try. Kiwi Sour 1 oz orange juice 3 slices kiwi 0.75 oz demerara green tea syrup 0.75 oz lime juice 1 oz...

[WpProQuiz 1]

Featured Products

Kangoo Jumps Training: 5 Beginner Exercises

In childhood, many of us dreamed of learning to jump high. Now, after years, it became easier - Kangoo Jumps has appeared. This is one of the relatively new, but quickly gaining popularity types of fitness training. There are several advantages of jumpers. ...

read more
All original content on these pages is fingerprinted and certified by Digiprove