We are often told that by practicing Kegel exercises religiously, our pelvic floor will thank us, but that may not be the whole story. Kegel exercises are thought to help strengthen the pelvic floor muscles, but as Dr. Molly Schumann, DPT and PT of Tweet embed And marcycouch.com He tells us, this is not entirely true. “After 13 years of working on the pelvic floor, I can confirm that most people do not know how to perform Kegel exercises correctly. Kegel exercise is a complex exercise that should also involve some abdominal muscles in addition to breathing. Kegel exercises can help in strengthening the muscles of the floor pelvic floor, but they are not the answer to all pelvic floor problems.
“If a person has pelvic leakage, pain or pressure, they should go to a pelvic floor therapist so they can learn what types of exercises are right for them and how to perform them properly.”
But how can you strengthen your pelvic floor muscles, and what exercises should you avoid if you have a weak pelvic floor?
How to do a Kegel exercise
Let’s start with Kegel exercises and how to perform them correctly. to me American College of Obstetricians and GynecologistsHe should:
- Squeeze the muscles you use to stop the flow of urine. This contraction causes the vagina and rectum to pull up and back.
- Hold for 3 seconds, then relax for 3 seconds.
- Repeat 10 contractions three times a day.
- Increase your grip by one second each week. Work your way up to 10 seconds.
- Make sure that you are not squeezing the muscles in your abdomen, thigh, or buttocks. You should also breathe normally. Do not hold your breath while doing these exercises.
How often should you do pelvic floor exercises?
Every day, Dr. Molly tells us, “Once someone learns the correct way to do Kegel exercises, it is important to incorporate them into daily activities and exercises.” Even walking down the street or lifting grocery bags can engage your pelvic floor and once you incorporate this into your daily routine you can move on. As Dr. Molly says, “Our pelvic floor muscles are just like any other muscle in our body in that they need to train to do easy exercises and then progress to harder ones. Think about training for a marathon: You don’t have to run a full marathon when you start training. Start small and grow “.
What other exercises are useful for the pelvic floor?
Of course, it’s not just kegals that strengthen the pelvic floor muscles. Here are other exercises to add to your routine:
body weight exercises
Strengthening your pelvic floor muscles doesn’t mean going back to the gym. Here are some bodyweight exercises that you can add to your routine to strengthen your pelvic floor:
- Squatting: To perform a squat, stand with your feet shoulder width apart. Engage your core and pelvic floor muscles as you bend your knees, and push your hips out as you lower down.
- Bridges: To do the bridge, start by lying on your back with your feet on the floor and your arms next to your body. Engage your core and squeeze your pelvic floor muscles as you raise your hips to the ceiling. Your back should be straight. Hold this position for a few seconds, before lowering your hips back into the mat.
- Flying Dog: To make a flying dog, start on all fours. Press your core and extend your left leg out behind you and raise your right arm in front of your body as you do so. Pause here for a few seconds, before returning to the starting position and repeating on the other side.
- Divided table top: To do a separate table top, start by lying on your back in a table top position. Engaging your core and pelvic floor muscles, and keeping your upper body still, slowly lower your knees outward toward the floor. Go as far as is comfortable, before slowly returning your legs.
Management
We are often left thinking that a weaker pelvic floor means the end of a career. Therefore, it’s good news for runners because Dr. Molly is a firm believer in getting people back safely to the hobbies they love. “Hobbies like running are connected to people’s identities and can be a great way to de-stress, and great for total strength and cardio. If you’ve been running and have had a leak, a pelvic therapist can help you adjust your gait while running, strengthen your abdominal muscles, look at your posture and breathing, and improve your pelvic floor muscles To reduce or eliminate leakage. This can be done for any sport.”
swimming
This may not be the exercise you immediately think of but Dr. Molly disagrees: “Every time your body moves as you swim horizontally, your pelvic floor muscles activate and work to keep you steady. In fact, when any movement is done correctly, Any movement will be good for the pelvic floor.” See you at the pool.
Cycling
You might assume that cycling might aggravate your pelvic floor, but the variety of motion brings a lot of benefits. Dr. Molly explains, “The pelvic floor muscles are just like other muscles in the body: They benefit from relaxation, strength training, and endurance exercises.” Sitting on the bike encourages you to engage the muscles for stability, and riding a low-impact bike enhances endurance. Remember to stretch after the ride and invest in a properly shaped saddle.
What exercises should be avoided?
If you have pelvic floor weakness, either due to pregnancy or childbirth, it is a good idea to alternate high-impact movements from your workouts so that you work to strengthen the muscles. While the pelvic floor is involved in any exercises we do, Dr. Molly recommends that we take it slowly when it comes to upgrading our workouts: “Instead of jumping straight into the toughest exercises like planks, jumping jacks, and squats, we need to work our way up to them. Otherwise, the workout is tough. Too much for the pelvic floor, and he’ll just give up, and gain no strength from too hard a workout.”
Instead of jumping, try stepping to the side and squatting can be modified with gentler steps instead. Replace the plank with a kneeling plank for a movement that will still engage your abdominal muscles but not put your pelvic floor under too much pressure.
Looking for more exercise inspiration? Here are 8 of the best Pilates exercises to strengthen your abdominals, and 7 of the best exercises you can try if you suffer from lower back pain.
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