Pelvic Floor Training

Many women ask themselves why they should do pelvic floor muscle exercises. What if we told you that a strong pelvic floor could prevent incontinence?

Why are pelvic floor exercises effective?

The bladder is held in place by a series of muscles in the pelvic floor. As long as these muscles are working well, you will be able to control your urination. However, leaks may occur when muscles lose their elasticity due to aging or pregnancy. Pelvic floor training can help counteract and better deal with incontinence.

Is pelvic floor training right for me?

From small leaks to struggling with urinary incontinence, pelvic floor exercises can help you. Not only are they beneficial post-pregnancy, but women at various stages of life enjoy the benefits they can offer. 

Pelvic Floor Exercises - Anywhere, Anytime.

The great thing about pelvic floor exercises is that you can do them anytime, anywhere - At home, work, on the bus or at dinner. All you have to do is remember to incorporate them somewhere in your routine, and they're so discreet no one else will notice. So how do you get started? 

1. Find your pelvic floor muscles. Unsure how to do this? Stop or slow your urine flow for 1-2 seconds when using the washroom. Then relax and finish urinating as usual. You should be able to identify which muscles you're activating while doing this - This is not a pelvic floor exercise. 
2. Work on technique. The technique behind pelvic floor exercises is not challenging, but it takes practice to do it effectively. Begin by relaxing the muscles in that part of your body, then slowly tighten your muscles, so you feel your pelvic floor muscles lift and draw together. If you don't feel anything, change your position and try again. After tensing, it is essential to relax the muscles. This technique should activate the lower part of the pelvis. For more information and advice, consult your healthcare provider or physiotherapist.
3. Pelvic Floor Training:

•  Simple/Beginner
• Begin the exercise by lying down, making the movement easier and more effective. First, tighten the muscles around the vagina and urethra by squeezing or clenching that area. When doing this, the buttocks and thighs should be relaxed. Tense for 2 seconds, then rest for 2 seconds. Repeat as many times as possible. 
• Strength 
• Squeeze your pelvic floor muscles as tight as possible. Hold for 5 seconds. Relax for 5 seconds. Repeat 5-10 times.
• Endurance 
• This is a moderate clench but hold for as long as possible. After each strength training routine, try holding for 60 seconds. 
• Quick routine
• Contract your pelvic floor muscles as hard as you can for 2 seconds. Then relax for 2 seconds. Do this 5-10 times a day. Try doing this one every time you feel a sneeze, cough, or laugh coming.

Conclusion

Incontinence in women has many causes; unfortunately, not all bladder and leaking problems can be improved with pelvic floor exercises. If you have any questions about your condition or symptoms, we recommend you consult your doctor.