Pelvic floor exercise is repeatedly contracting and relaxing the muscles that form part of the pelvic floor. To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10-15 times in a row. You should not hold your breath or tighten your stomach, buttock or thigh muscles at the same time. After you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.
Both women and men can get benefit from Pelvic floor exercises. There are many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and also weight gain. The pelvic floor muscles support the womb, the bladder, and the bowels. If the muscles are weak, these pelvic organs may lower into a woman’s vagina.
First step in performing pelvic floor muscle exercises is to identify the correct muscles. To stop the flow of urine repeatedly on the toilet is not an exercise, but is a way of identifying your pelvic floor muscles. This should be done to identify which muscles are needed for bladder control. Pelvic floor exercises offer women many benefits, which includes a lower risk of vaginal prolapse, better bowel and bladder control, and improved recovery after childbirth. Men also can get benefit by speeding recovery after prostate surgery, reducing the risk of rectal prolapse, and improving bowel and bladder control
If you practice pelvic floor exercises on a daily basis, everyday activities can help to strengthen the pelvic floor. These include walking, standing up straight, and sitting properly.
Both men and women can tighten and squeeze the pelvic floor muscles each time when they sneeze, cough, or lift something heavy. These activities help strengthen the pelvic floor further and prevent incontinence.
Once our experienced physiotherapist at Sara Rehab has the assessment results, a comprehensive and personal treatment plan is developed. The use of the therapists’ hands to help painful, weak or inflexible tissues and perform, exercises to do and also change the poor habits to change. Our patients are always sent home with some sort of homework. Treatments last between 30 and 45 minutes. Appointments are usually scheduled 2 – 6 weeks apart, depending on the condition being treated. Our goal at Sara Rehab is to get you know the pelvic floor exercise by calling 905 497 4550.