Especially for those who have had surgery or given birth, make sure that you talk to your doctor before doing any pelvic floor exercises so you can safely begin working these muscles again. A home care in Fairfax, Virginia lists down different pelvic floor exercises and the right ways to do them:
Suitable for both men and women, Kegel exercises help tighten and hold the muscles that control urine flow. Follow these steps:
- Take a comfortable position (sitting, standing, lying down, or crouching on all fours), close your eyes, and think of the muscles that stop urine flow.
- Tighten the muscles that you visualize as much as you can and hold it for 3-5 seconds.
- The squeezing should feel like lifting the muscles.
- Release, then rest for several seconds.
- Repeat 10 times.
- Squeeze and release exercise
Done rapidly, this exercise helps to build a quick response of the pelvic floor muscles. Do the following:
- Sit comfortably.
- Visualize your pelvic floor muscles.
- Squeeze and release those muscles quickly without sustaining contraction.
- Rest for 3-5 seconds, then repeat for up to 10-20 times and twice a day.
Bridge exercise helps strengthen the buttocks but it also does great work to pelvic floor muscles. If you think it is difficult to do this exercise alone, let a provider of companion care in Bethesda, Maryland help you with these steps:
- Lie down on your back. Knees bent, place your feet flat on the floor hip-width apart. Put your arms to the side, palms facing downward.
- Contract pelvic floor and buttocks. Lift the buttocks several inches from the ground and hold it for 3-8 seconds.
- Relax your buttocks and pelvic floor muscles as you lower them to the ground.
- Repeat for 10 times, rest, then do another 2 sets.
Let a home health aide from Mint Home Care help.