If you, or someone you love, is dealing with incontinence then you’ve likely heard of pelvic floor exercises. However, many people are unsure how to do their pelvic floor exercises properly and how often to do them. Today we will discuss some frequently asked questions regarding pelvic floor exercises.
1: How Often Should I do Pelvic Floor Exercises?
It is important to establish a habit when it comes to pelvic floor exercises. Doctors recommend performing them around 30 times a day to establish a good habit. This is important to establish a good pelvic floor habit to help improve your issues with incontinence. In particular, you should remember to contract your pelvic floor muscles before and during lifting or coughing.
2: How Do You Perform Pelvic Floor Exercises?
When performing pelvic floor contractions, you should feel a lift and squeeze. Always remember to relax your breathing while you do your pelvic exercises. The important part of pelvic floor exercises is to increase the endurance – or length of hold – of those muscles.
As you improve your awareness of your pelvic floor muscles, and you have built up your strength, you can utilise your pelvic floor during other movements and exercises. This will further enhance your strength through resistance.
3: Should I Start Pelvic Floor Exercises Without Supervision?
If you are suffering from incontinence or pelvic pain, it is important to have a consultation with a health professional who knows how to examine muscles internally. Ask your doctor to recommend a pelvic health physiotherapist before you embark on an exercise programme.
You need to work with a physiotherapist as your issue could be due to overactive pelvic floor muscles. As a result, doing too many may increase pelvic pain or make emptying your bowels or ladder more difficult.
Proper assessment and a treatment plan can help you learn how to relax your muscles completely, assisting with pelvic pain. From there you can work on a strengthening programme for the pelvic floor. By working with a professional, you can ensure you are doing the right exercises.
4: Do’s and Don’ts for Pelvic Floor Exercises
There are many pitfalls when it comes to pelvic floor exercises, especially when you’re first learning them. Here are some things to remember when performing pelvic floor exercises:
- Don’t use your inner thigh muscles
- You should feel a lift and squeeze of the pelvic floor
- Don’t tilt your pelvis
- Your lower stomach may draw gently in as you exercise
- Don’t clench your buttocks
- Initially, gentle movements are better than trying too hard to ensure correct activation
- Don’t strongly contract your abdominal muscles
- When you are sure you have the correct activation, you can add some maximal contractions
- Don’t hold your breath or flare your ribs
- Always remember to let go and relax your pelvic floor after exercising them
- Don’t bear down
5: How Long Should I Do Pelvic Floor Exercises?
Many people ask how long they have to do pelvic floor exercises. Unlike other physiotherapy exercises, the pelvic floor is one we must do for life. As we pass through life, many things can affect our continence, from hormone changes to aging. To help guard against pelvic floor issues later in life, you need to exercise everyday. It should be as much a part of your daily routine as brushing your teeth.
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