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Your email address will not be published.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.

8 Foods to Support Your Immune System

8 Foods to Support Your Immune System

To support your immune system, which is extremely important in conditions of global coronavirus outbreak, you should eat a balanced diet containing adequate protein, fiber, vitamins, and minerals. These are eight foods and food groups that help you to keep your...

A High-Salt Diet Makes Your Immune System Weaker

A High-Salt Diet Makes Your Immune System Weaker

Recent research from the University of Bonn finds that a high-salt diet is not only bad for the blood pressure but it also weakens the immune system. During the study, the scientists noted that mice that were fed a high-salt diet suffered from much more severe...

[WpProQuiz 1]

Featured Products

No Results Found

The page you requested could not be found. Try refining your search, or use the navigation above to locate the post.

Kangoo Jumps Training: 5 Beginner Exercises

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