Pelvic Floor Exercises for Women

Kegel exercises are also known as pelvic floor exercises. These exercises have been named after the name of the obstetrician, who developed them. The obstetrician went by the name of Dr. Kegel. When we talk about pelvic floor exercises for women, the first question, which comes to our mind is where is the pelvic floor located? It is a layer of muscles, which starts from the tail bone and extends up to pubic bone. The stretched muscles resemble a hammock. This layer of muscle supports the organs located in the pelvis. The pelvic floor has three openings in case of women, namely anus, vagina and urethra. These three openings are also supported by the pelvic floor. If this layer of muscles weakens, it gives rise to a number of problems like incontinence, etc. The pelvic floor exercises help in improving bladder control, stress incontinence, uterine prolapse, etc. One can do the Kegel exercises during pregnancy as well as after pregnancy.

How to Do Kegel Exercises?

Pelvic floor exercises after pregnancy are necessary, because after childbirth the pelvic muscles are stretched and weakened. When the pelvic floor is weakened, it may lead to one or more organs located in the pelvis to sag. To do the Kegel exercises, there is no need for any kind of specifics, as they can be done anytime and anywhere. When you are doing these exercises, no one around you would even know, that you are doing the exercises.

Before we turn towards the pelvic floor exercises, it is important to identify the right muscles. It is very commonly seen, that most women use the wrong muscles, when they do these exercises. Back, abdominal and upper leg muscles are the muscles, which are commonly used. It is important to note, that if you are using the wrong muscles, then the chances of your benefiting from these exercises reduces a great deal. Although one can do these exercises, anytime anywhere, these exercises should be done initially sitting on a toilet seat. To identify the muscles, sit on a toilet seat with your feet flat on the floor. Keep hip width distance between your feet. Try to urinate and then stop half way through. The muscles you have used to stop the flow of urine are the muscles, you will use to do the exercises.

Pelvic Floor Exercise for Women # 1
The first exercise involves you to tighten the pelvic floor muscles as hard as you can for a few seconds, but not for more than 8 seconds. When you tighten the muscles, you will be able to feel the muscles of the pelvic floor lift up inside you. When you are holding the position, make sure the squeeze is strong enough. Repeat this exercise as many times as you can all throughout the day. It is important to take rest between two contraction cycle.

Pelvic Floor Exercise for Women # 2
The next Kegel exercises is similar to the first exercise. In this exercise, squeeze the muscles of the pelvis region strong and as fast as possible. Do not hold the contraction and release immediately. Rest for a couple of seconds and repeat the exercise. Continue to repeat the exercise, till you feel the pelvis floor muscles are fatigued.

When you are doing the pelvic floor exercises for women, make sure you are not holding your breath. While doing the bladder exercises, you should be able to converse. When you are doing the exercise, do not squeeze your legs together. At the same time, your abdominal muscles should not be tightened. If you want to see changes in your condition, you should repeat these exercises regularly throughout the day. In case you find it difficult to identify seek help from physiotherapist. When you are doing the exercise, in the initial days place your hands on your abdomen and buttocks, so that you can ensure your abdomen, thighs and buttocks do not move.