Pelvic floor exercises can make a significant difference to many people. However, it can seem like there are so many different exercises out there, it is hard to know which ones are best for you. Of course, the best pelvic floor exercises for your needs will much depend on your personal circumstances and needs.
However, we are going to tell you about a few Pelvic floor exercises which are popular.
The Slow Squeeze
– Slowly tighten your pelvic floor, working to lift the muscles in an inwards and upward motion.
– Lift up and into your tummy as much as possible.
– Hold for a few seconds then release slowly.
– Try to gradually increase how long you are able to hold for.
The Quick Squeeze
– In one quick movement, tighten and lift your pelvic floor, use the motion of inwards and upwards for your muscles.
– Pause and then slowly release the muscles.
– Make sure you fully relax at the end.
– Aim to keep the same speed and strength for each repetition that you do.
A Few Points To Keep In Mind
When carrying out floor exercises it’s easy to fall into the bad habit of changing your breathing pattern, such as holding your breath. Focus on your breathing and make sure that you are aiming to breathe normally when carrying out the pelvic floor exercises.
As far as how often you should do pelvic floor exercises, normally it is best to consult a specialist to set up a daily schedule for your pelvic floor exercises, for example they may recommend that you start with five repetitions, five times per day and gradually build this up.
Certainly, pelvic floor exercises can prove very useful to many people. If you think could benefit, take the time to find a specialist (I recommend you check Kinesitherapeute Antony) in your area and make an appointment to set up a personal schedule.