We always talk about strengthening our core, focusing all around our abs, hips, and back, but what about Pelvic Floor Therapy?
The pelvic floor is a commonly neglected muscle that you can work to strengthen over time. However, these are very important muscles that play a role in our bowel, urinary, and even sexual health. These pelvic floor muscles help you maintain proper balance, form, and posture in many of our activities and exercises.
If you're dealing with urinary incontinence, engaging in pelvic floor physical therapy can be a great way to work to regain continence.
How can we begin focusing on them and strengthen that area using pelvic floor therapy? Read on for vital tips.
3 Ways to Strengthen Using Pelvic Floor Therapy
To strengthen your pelvic floor, you need to exercise it. You don't necessarily need a physical therapist that specializes in pelvic floor therapy to regain some strength. Here are some effective exercises that help the area that you can try at home.
1. Muscle Awareness
Simply sit or lie down with your knees bent, then contract the muscles that stop the urine from flowing. Stop the flow of using or hold in gas, doing so for five seconds, then relaxing the muscles. This exercise should be done when you do not feel any urge to pee or pass gas!
2. Pelvic Rocking
Lie on your back with your knees bent, then tilt the hips back and towards the ground.
Bring the belly button to your spine until the back is flat against the surface as you breathe out. Breathe in and let your back arch gently as your pelvis rocks forward.
Hold this pose for five seconds, then relax and repeat. Repeat this exercise ten times, which is equivalent to one set.
Lie on your back with knees bent and your feet shoulder width apart. Then lift your hips up to the air, squeezing your glutei for about three seconds. Go back to your original position and relax, repeating this exercise three times to perform one full set.
You can also try the hip adduction, where you lie on your back with your knees bent and a ball between the knees. Squeeze the ball, holding for five seconds and repeating the exercise ten times.
Focus on Health
There are other forms of workouts and sports you can follow to strengthen your pelvic floor muscles, such as yoga, Pilates, and exercises like deadlifts, squats, and lunges.
Besides these exercises, you should also make sure to care for your muscles by consuming the right food. Maintain a healthy diet filled lean protein, healthy fats, and colorful carbs from fruits and vegetables.
Benefits of Strengthening Your Pelvic Floor Muscles
With all these in mind, you will be able to benefit from strengthening your pelvic floor muscles, because:
• It will support your pelvic organs to ensure it stays in good health. This is vital during your child-bearing to menopausal years!
• Assists to stop and start urine flow, as well as the passage of gas and stool. When maintaining its strength, the muscles contract and tighten to ensure no urine or bowl leaks as you cough, laugh, sneeze, or perform similar activities. This is important for moms who may suffer from urinary continence after childbirth!
• Aids in sexual appreciation, as stronger pelvic floor muscles will respond to sex better, making it easier to orgasm.
If ever they are unused or ignored, they become thin and flabby, even function poorly. This happens especially as you age, gain weight, have poor posture, or live a sedentary lifestyle. It may also happen if you have sustained injury or trauma.
Ignoring your pelvic floor muscles is NOT good, as it affects the organs within the muscles, particularly your bladder. So what are you waiting for? Make sure to follow these pelvic floor therapy exercises daily and see the difference!