Want to Do Pelvic Floor Exercises? Check Out These 4 Ways

Stiffness is the most common predicament among UAE residents that can be the outcome of an inactive lifestyle, inappropriate blood flow, bad posture, sciatica and hip-related conditions. It is common among golfers and athletes due to tight quadriceps, hamstrings, and lower back muscles.   

The pelvis is the region that connects the trunk and the lower limbs. It comprises the hip joint, sacrum and coccyx. The hip consists of a ball-and-socket joint, which has a ball-shaped bone above the thighs that fits into a socket in the pelvis. The sacrum is the large bone, positioned on the upper side of the tail end of the spine. Coccyx or the tail bone is present at the end of the vertebral column. Pelvis nestles in itself reproductive organs, the lower end of the digestive tracts and bladder.

As we age, our pelvic region ages too. Therefore, we need to perform various exercises to strengthen the pelvic floor as well as enhance bowel and bladder control. Apart from this, you can also pay a visit to a pelvic floor therapist but before that consider doing the following exercises on your own. 

Kegels

Kegel is the type of exercise that focuses on tightening and holding those muscles, which control urine flow. This exercise is not only suitable for men but also for women. It consists of the following steps:

  • Sit in a position that is comfortable to you, close your eyes and visualize the muscles are capable of stopping urine flow.
  • Tighten these muscles as much as you can.
  • Remain at this position for 3-5 seconds. It should make you feel as though the muscles are lifting up when you are squeezing them.
  • The next step is to release these muscles and allow them to rest for some seconds
  • Repeat this exercise for 10 times.

People can perform this exercise while standing, laying down or crouching on all fours. 

Squeeze and Release

This exercise includes quick “squeeze and release” movement that enhances the ability of the pelvic muscles to respond instantly. In order to perform this exercise, a person should:

  • Sit in a relaxing position.
  • Think about the pelvic floor muscles.
  • Squeeze the muscle as fast as they can and release without sustaining a contraction.
  • Take a rest for 3 to 5 seconds.
  • Repeat the exercise for 10 to 20 times.
  • Do it twice on a daily basis. 

Bridge

While the main purpose of this exercise is to strengthen the buttocks, they also enable the pelvic floor to work efficiently. This workout includes the following steps:

  • First, you need to lie down on the back, bend the knees, and place the feet flat on the floor. Allow the arms to fall on the sides with the palms facing downward.
  • Contract the pelvic floor and buttocks so as to lift the buttock some inches off the ground.
  • Remain in this position for 3-8 seconds.
  • Relax so as to lower the buttocks to the ground.
  • Repeat this 10 times.
  • Do this activity twice.

As the strength of your pelvic floor increases, you can do this exercise more frequently. 

Squats

Squats is yet another exercise that can help promote a stronger pelvic floor and buttocks. Follow these simple steps to perform this:

  • Stand straight with the feet hip-width apart while keeping them flat on the floor.
  • Bend at the knees so as to bring the buttocks towards the floor. Keep the back straight and allow it to lean slightly forward. Remember to keep the knees in line with the toes.
  • Concentrate on tightening the buttocks and pelvic floor while returning to a standing position.
  • Consider repeating this exercise for 10 times. 
  • Take rest before performing any additional sets.

Keep in mind that not all the squats are meant to target the pelvic floor. The types such as wide-legged or deep squats may make it a troublesome task to retain the pelvic floor contraction. When strengthening the pelvic floor, shallow and narrow squats tend to be more helpful.

Things to Consider

People may find it difficult to target their pelvic floor especially when they perform these exercises. Therefore, specialized physical therapists commonly known as pelvic floor therapists can enable the person to identify their pelvic floor by using different feedback devices. 

For instance, biofeedback is a device that involves the placement of sticky electrodes on the main areas of a person’s body while asking them to squeeze their pelvic floor muscles at the same time. The electrodes send the signals to a computer that can identify whether or not a person is contracting correct muscles.

 

Sometimes, a person may find it hard to contract their pelvic muscle floor because of some nerve damage. Therefore, consider visiting the best psychotherapist in Dubai to resolve the dilemma which can help you in strengthening your pelvic region.