Pelvic Floor Exercises That Physical Therapists Near You Recommend

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Many women experience pelvic problems after getting older or after giving childbirth. It’s nothing to worry about, mainly because the process can be reversed, and you can strengthen the area. This part of the body is composed of the muscles that support the uterus, bowel, and bladder.

As soon as you squeeze them voluntarily or involuntarily, the openings to the anus, vagina, penis, and urethra get tight. In order to go to the bathroom without any problems, these muscles need to be relaxed. Another important addition is the ability to have sex. Follow this link for more info https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises.

If this area is in top shape, then you won’t feel any pain when you’re having sex, and it will be much easier to orgasm. However, when you give birth, the baby has to pass through the same canals, and this weakens the entire area.

Some other factors that can cause these muscles to relax are lifting heavy objects, being chronically ill, being obese, and ageing. There are a few exercises that you can do that help to strengthen this area.

Kegels

This is the easiest exercise that you can do anywhere during the day, and no one will even notice it. You can do it at work, you can do it while you’re lying in bed, or you can do it in the bathroom. The freedom is all yours. As soon as you get the hang of it, you’ll start practising it multiple times per day.

The trickiest part is to identify the correct muscles. You can do this while you’re peeing. Stop urinating when you’re about halfway done. A few of your muscles in the pelvic region will tighten. You can click here to read more. These are the ones you need to contract and hold.

At the start, it’s going to be a bit difficult, but it will get much easier over time. Start by holding for five seconds and then release for the same amount of time. Try to do it a few times a day, in the morning, afternoon, and before bed. The repetitions can be in any range that you like, but the minimum number is ten, so the exercise can have an effect.

Squats

Squats are great for your glutes, quads, hamstrings, calves, lower back, and abdominals. This single exercise combines so many muscle groups, and it makes sense why our predecessors were so much more physically capable than us.

A big problem in our lives is extended sitting. A few hundred years ago, toilets weren’t a thing, and everyone had to squat to get the job done. Most people from those days had perfect form and zero lower back issues. We, on the other hand, sit for at least 8 hours every day.

That’s a nightmare for the body, and our psoas muscles get tight while our hamstrings get extended. Squatting with weight will configure the body back into its original position. The easiest way to start is with your own bodyweight.

Grab a broom handle and put it behind your neck while keeping your back straight. Your feet should be as wide as your shoulders and pointed slightly outwards. Then, you begin to lower your entire body by bending your knees.

The spine should be neutral, and you shouldn’t curve your back at any point during the exercise. Think about the movement as going to a dirty bathroom stall at the gas station and taking a poop without touching the toilet seat.

As soon as you get to the lowest point possible while keeping your heels on the floor, stay in that position for three seconds and start going up. Most people don’t know that the glutes are mainly activated at the moment you start going up. Squeeze the muscles and get back to the original position.

Make sure that the broom handle is parallel to the ground every time you squat. If you can do 15 repetitions, then you can move on to a barbell, and you can start adding more weight. Plus, this exercise will grow your muscles in all the right areas, and it will strengthen your pelvic floor.

There are immense benefits that come from doing squats, and when you combine them with Kegels, your life will be turned around.

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