#PelvicFloorMuscles

[beautikinieeboy]

Pelvic Floor Exercises for Bladder Control

What are the Pelvic Floor Muscles and Their Importance for Both Men and Women?

The pelvic floor muscles are a vital group of ligaments found in both men and women, supporting the pelvic region. In women, these muscles, nerves, and ligaments provide essential support for the bladder, rectum, and reproductive organs. Meanwhile, in men, the pelvic floor muscles play a crucial role in protecting the bladder, rectum, and other organs within the pelvic region. It is important to note that pelvic floor weakness can occur in both men and women and is equally prevalent in both genders.

Signs of Pelvic Floor Muscle Weakness in Women

Indications of pelvic floor muscle weakness in women may encompass various symptoms such as:

Increased frequency of urination: Women with weakened pelvic floor muscles may experience a more frequent urge to urinate, even when the bladder is not full.

Painful urination unrelated to urinary tract infections: Discomfort or pain during urination can be a sign of pelvic floor muscle weakness.

Painful intercourse: Weakened pelvic floor muscles may contribute to discomfort or pain during sexual intercourse, known as dyspareunia.

Bowel difficulties: Pelvic floor muscle weakness can affect bowel movements, leading to difficulties such as constipation or incomplete bowel emptying.

Pelvic muscle spasms: Spasms or involuntary contractions in the pelvic area may occur as a result of weakened pelvic floor muscles.

Lower back pain: Weakness in the pelvic floor muscles can contribute to lower back pain, as the muscles play a role in stabilizing the pelvic region.

It is important to note that these symptoms can vary in severity and may also be indicative of other underlying conditions. If you experience any of these symptoms, it is advisable to consult with a healthcare professional for a proper evaluation and guidance on appropriate treatment options.

What Contributes to Pelvic Floor Weakness in Women?

Pelvic floor weakness in women can occur due to a variety of factors. These include:

Childbirth: The process of giving birth, especially through vaginal delivery, can put significant strain on the pelvic floor muscles, potentially causing weakness or damage.

Menopause and Aging: Hormonal changes during menopause and the natural aging process can contribute to a decline in muscle tone and strength, including the pelvic floor muscles.

Weight-related Factors: Being overweight or obese can exert excessive pressure on the pelvic floor muscles, potentially leading to weakness over time.

Heavy Lifting: Engaging in frequent and excessive heavy lifting activities, such as weightlifting at the gym, can strain the pelvic floor muscles, contributing to weakness.

Pelvic Region Injury: Trauma or injury to the pelvic area, such as from accidents or surgeries, can weaken the pelvic floor muscles.

Bowel Issues: Chronic constipation or straining during bowel movements can place undue stress on the pelvic floor muscles, potentially resulting in weakness.

Nerve Damage: Certain conditions or injuries that affect the nerves controlling the pelvic floor muscles can lead to weakness or dysfunction.

Genetic Factors: While not as common, some women may have an inherent predisposition to pelvic floor weakness due to genetic factors.

It is important to note that individual experiences may vary, and multiple factors can contribute to pelvic floor weakness. Consulting with a healthcare professional can help determine the specific causes and provide appropriate management strategies.

Benefits of Pelvic Floor Exercises for Women

Having a weakened pelvic floor can lead to inconvenience and discomfort, and if left unaddressed, it may contribute to various health issues, including bowel incontinence and pelvic organ prolapse. However, there are several benefits to strengthening your pelvic floor through exercises. These exercises are relatively simple and can be incorporated into your daily routine, even while engaging in other activities such as driving or watching television.

Here are some exercises that can help strengthen your pelvic floor:

Kegel Exercises: Kegels involve contracting and releasing the muscles around the vagina and anus, similar to the action of stopping urination mid-stream or holding in gas. By regularly performing kegel exercises, you can strengthen the pelvic floor muscles. Start by contracting the muscles for a few seconds, then releasing for a few seconds, and repeat. Gradually increase the number of repetitions. Remember that kegel exercises should never cause extreme discomfort or pain, and if they do, it's important to consult your healthcare professional.

Healthy Diet and Exercise: Maintaining a healthy diet and weight is crucial for pelvic floor strength. Extra weight can increase pressure on the pelvic floor muscles. Additionally, regular exercise, including activities that engage the abdominal muscles, can contribute to a stronger pelvic floor. However, it's important to be cautious when lifting heavy weights, as this can potentially strain the pelvic floor.

Yoga: Yoga not only stretches and strengthens the entire body but also targets the pelvic floor muscles. Specific yoga poses, such as child's pose, can be beneficial for pelvic floor strength. Numerous studies have demonstrated that practicing yoga can improve pelvic floor weakness and reduce the symptoms of bowel incontinence.

By incorporating pelvic floor exercises into your routine, you can experience several benefits, including improved muscle strength, better bladder and bowel control, reduced risk of pelvic organ prolapse, and enhanced overall pelvic health. Remember to consult with your healthcare professional for guidance on the appropriate exercises and techniques tailored to your specific needs.

How long does it take to strengthen the pelvic floor with exercise?

Regularly practicing Kegel exercises can lead to a reduction in pelvic floor weakness within a few weeks. However, the timeframe for noticeable results may vary depending on the severity of the weakness. In some cases, it may take a few months of consistent exercise to observe significant improvements. It's important to remember that it's never too early or too late to incorporate Kegels and other pelvic floor exercises into your daily routine. By making them a regular part of your exercise regimen, you can proactively strengthen your pelvic floor muscles and promote better pelvic health.

Can pelvic floor exercises cure incontinence?

Pelvic floor weakness can be effectively treated through exercise, eliminating the need for surgical intervention in many cases. The majority of exercises targeting the pelvic floor can be performed conveniently at home. However, some individuals may benefit from seeking the guidance of a physical therapist to complement their at-home exercises. Physical therapists can offer specialized treatments such as biofeedback, which has proven successful in strengthening and retraining pelvic muscles for over 75% of individuals.

By actively engaging in targeted exercises and potentially incorporating biofeedback techniques, individuals with pelvic floor weakness can experience significant improvements in muscle strength and function. These non-surgical approaches empower individuals to take control of their pelvic health and overcome the challenges associated with weakened pelvic floor muscles. It is advisable to consult with a healthcare professional or physical therapist to receive personalized guidance and recommendations tailored to your specific needs.

Leak proof underwear

When dealing with pelvic floor weakness, one of the most significant concerns is keeping your underwear dry throughout the day. While panty liners may provide a temporary solution, they often require frequent changes and can become uncomfortable or shift with movement. Additionally, the limited options for leak-proof panty liners can be frustrating.

Leakproof underwear, on the other hand, offers all-day protection without the need for constant changes or worries about leaks. They are designed to be comfortable and discreet under clothing, providing a seamless experience.

The benefits of leakproof underwear include:

Protection from urine leakage caused by coughing, sneezing, or laughing, commonly associated with pelvic floor weakness.

Odor-fighting properties that help you feel fresh and dry throughout the day.

Lightweight construction, allowing for comfortable wear during extended periods.

Prevention of breakthrough and leakage onto other clothing, ensuring peace of mind and avoiding embarrassing situations.

Breathable materials that promote airflow and ventilation, maintaining a comfortable and hygienic environment.

With leakproof underwear, you can confidently go about your day without the worry of leaks or discomfort. Embrace the convenience and reliability of leakproof underwear as a practical and reliable solution for managing pelvic floor weakness.

[symptomfinder]

Do you experience discomfort or pain in your pelvic area? 🤔 You might be dealing with tight pelvic floor symptoms, a common condition that affects both men and women. 🚺🚹 In this article, we will explore the causes, symptoms, and treatment options for this often overlooked but significant issue. 💡1. Understanding the Pelvic Floor: An Overview of its Function and StructureThe pelvic floor is a group of muscles that support the pelvic organs, including the bladder, uterus, and rectum. These muscles play a crucial role in maintaining continence, supporting the pelvic organs, and aiding in sexual function. The pelvic floor is made up of three layers: the superficial perineal muscles, the deep urogenital diaphragm, and the pelvic diaphragm. It is important to keep the pelvic floor muscles strong and flexible to prevent issues such as urinary incontinence and pelvic organ prolapse. Exercises like Kegels can help strengthen the pelvic floor muscles, while relaxation techniques can improve flexibility and prevent muscle tension. Factors like pregnancy, childbirth, aging, and obesity can weaken the pelvic floor, so it's essential to take care of this often overlooked part of our body. 💪2. Common Causes and Risk Factors of Tight Pelvic Floor Muscles include: Chronic stress and anxiety can contribute to muscle tension. 😫 High-impact exercises like running or jumping can strain the pelvic floor. 🏃‍♀️ Poor posture and sitting for long periods can weaken and tighten the muscles. 🪑 Childbirth, especially with tearing or episiotomy, can lead to muscle tightness. 🤰 Untreated urinary or bowel issues can cause the pelvic floor to tighten. 💦 Emotional trauma and past sexual abuse may result in muscle tension. 😢 Identifying these causes and risk factors is crucial for effective treatment and management of tight pelvic floor muscles.3. Recognizing the Symptoms of a Tight Pelvic Floor: What to Look Out For🔍 A tight pelvic floor can cause various discomforts. Here's what you should watch for: Urinary urgency or frequency Painful intercourse or difficulty reaching orgasm Constipation or straining during bowel movements Lower back pain or pelvic pain Unexplained hip pain or discomfort Other signs include: Feeling like you can't fully empty your bladder Recurring urinary tract infections Increased muscle tension in the pelvic area Difficulty relaxing the pelvic floor muscles If you experience these symptoms, it's important to consult a healthcare professional for an accurate diagnosis and appropriate treatment.4. The Impact of Tight Pelvic Floor Muscles on Urinary and Bowel FunctionThe tightness of pelvic floor muscles can have a significant impact on urinary and bowel function. 🚽 1. Urinary Function: Tight pelvic floor muscles can lead to urinary frequency, urgency, and difficulty fully emptying the bladder. It may also cause urinary incontinence, nocturia, and a weak urine stream. 2. Bowel Function: Tight pelvic floor muscles can result in constipation, straining during bowel movements, and incomplete evacuation. It may cause fecal incontinence, pain during bowel movements, and a feeling of rectal fullness. 3. Treatment Options: Physical therapy, including pelvic floor exercises and relaxation techniques, can help relieve the tightness. Other interventions may include biofeedback, medication, and in severe cases, surgery. 4. Seeking Professional Help: If you experience persistent urinary or bowel symptoms, consult a healthcare professional for proper diagnosis and treatment. They can assess your pelvic floor muscles and provide personalized recommendations for improving your urinary and bowel function. 5. Exploring the Connection Between Tight Pelvic Floor Muscles and Sexual Dysfunction🔍 1. Tight pelvic floor muscles can contribute to sexual dysfunction, such as pain during intercourse or difficulty achieving orgasm. 2. Symptoms of tight pelvic floor muscles include pelvic pain, frequent urination, and constipation. 3. Physical therapy, including pelvic floor exercises and stretching, can help relax and strengthen the pelvic floor muscles. 4. Relaxation techniques, such as deep breathing and mindfulness, can also be beneficial in reducing tension in the pelvic floor. 5. It is important to consult with a healthcare professional to determine the underlying cause of tight pelvic floor muscles and develop an appropriate treatment plan.6. Effective Treatment Options for Tight Pelvic Floor SymptomsThere are several effective treatment options available for managing tight pelvic floor symptoms. These treatments can help alleviate discomfort and improve overall pelvic floor function. 1. Pelvic floor physical therapy: A specialized therapy that includes exercises, stretches, and manual techniques to relax and strengthen the pelvic floor muscles. 2. Biofeedback: This technique uses sensors to provide visual or auditory feedback, helping individuals learn how to control and relax their pelvic floor muscles. 3. Relaxation techniques: Practices such as deep breathing, meditation, and yoga can help reduce tension in the pelvic floor muscles and promote relaxation. 4. Trigger point release: A therapy that involves applying pressure to specific trigger points in the pelvic floor muscles to release tension and alleviate pain. 5. Medications: In some cases, medications such as muscle relaxants or pain relievers may be prescribed to help manage tight pelvic floor symptoms. 6. Lifestyle modifications: Making changes like avoiding constipation, maintaining a healthy diet, and managing stress can have a positive impact on pelvic floor function. Remember, it's important to consult with a healthcare professional to determine the most suitable treatment approach for your specific symptoms. 🩺7. Preventing and Managing Tight Pelvic Floor Muscles: Lifestyle Changes and Exercises✨ Lifestyle Changes: Evaluate stress levels and seek stress management techniques. Avoid activities that strain the pelvic floor, like heavy lifting. Practice good posture to alleviate pressure on the pelvic floor muscles. Stay hydrated to maintain muscle elasticity and prevent muscle tightness. Include fiber-rich foods in your diet to prevent constipation and straining. ✨ Exercises: Perform pelvic floor relaxation exercises, focusing on deep breathing and muscle release. Try pelvic floor stretches, such as butterfly stretch or child's pose. Engage in regular low-impact exercises like walking or swimming to improve blood flow. Practice Kegel exercises to strengthen and relax the pelvic floor muscles. Consider seeking guidance from a pelvic floor physical therapist for personalized exercises. ✨ Additional Tips: Avoid holding urine or stool for prolonged periods to prevent muscle tension. Use proper lifting techniques, engaging the core and avoiding straining the pelvic floor. Take breaks during long periods of sitting to stretch and relax the pelvic area. Apply heat or cold therapy to relieve muscle tension and promote relaxation. Stay consistent with lifestyle changes and exercises to maintain pelvic floor health. In conclusion, recognizing tight pelvic floor symptoms is crucial for maintaining overall well-being. 🌟 Ignoring these symptoms can lead to chronic pain, discomfort, and even affect daily activities. 🚶‍♀️ By seeking professional help and practicing targeted exercises, individuals can alleviate tightness and improve their quality of life. 💪🌈 Remember, a tight pelvic floor is not something to be ignored. ⚠️ It can cause a range of issues such as urinary incontinence, painful intercourse, and even impact mental health. 🌧️ Taking proactive steps to address these symptoms can lead to a happier, healthier life. So don't hesitate to seek guidance and start your journey towards a relaxed and balanced pelvic floor. 🌸🌟 https://symptomfinder.com/tight-pelvic-floor-symptoms/?_unique_id=649ec2a6baef1

[drrahulmanchanda]

Kegel Exercise In Hindi | जाने Pelvic Floor में Kegel Exercise कैसे होती है लाभदायक? #southdelhi

Kegels exercises are the exercises which make the pelvic floor strong. Do you also want to take advantage of kegels exercises? Do you want to know everything about kegels exercises? If yes, then you should surely watch this video. Here is an expert Gynaecologist Dr. Rahul Manchanda who is talking in detail about kegels exercise. In this video he has talked about the situation when kegels exercise is needed, and how to do this kegels exercise. You must surely watch this video till the end to know all about kegels exercise.

[healthyyhabitshub]

5 Best Exercise To Reduce Prostate Size

5 Best Exercise To Reduce Prostate Size https://www.youtube.com/watch?v=nNpm89D83y8 Welcome to your guide to a healthier prostate 🌿! If you're struggling with an enlarged prostate and seeking natural ways to improve your condition, you've come to the right place. Our video, "5 Best Exercises to Reduce Prostate Size," is packed with health benefits and expert advice on managing and potentially reducing prostate enlargement through exercise. Discover how Kegel exercises, squats, lunges, hip flexor stretches, and the bridge exercise can become your allies in promoting a healthier prostate. Each of these exercises targets the pelvic floor muscles, improving blood flow and reducing symptoms associated with an enlarged prostate. Incorporating these exercises into your routine could be a game-changer for your overall well-being. But remember, a balanced diet is equally important. Foods rich in antioxidants, such as fruits and vegetables, support prostate health, while excessive intake of red meat and processed foods might have the opposite effect. Always consult with a doctor before incorporating new supplements or foods into your diet, and remember that our content is for educational purposes only. If you found this information helpful, don't forget to subscribe, like, comment, and share this video with others who might benefit from it. Your engagement helps us spread valuable health insights to a wider audience. Together, let's take proactive steps towards maintaining a healthy prostate and overall wellness. Remember, consistency is key, and making small changes in your daily routine can lead to significant improvements in your health. Let's embark on this journey to optimal health together! #ReduceProstateSize #ProstateHealth #HipFlexorStretch #ProstateExercises #PelvicFloorMuscles #ReduceProstateSize #ProstateGland #ProstateHealth #UrinaryFunction #HealthyProstate CHAPTERS: 0:00 - Prostate Health Importance 0:22 - Kegel Exercises for Prostate 1:18 - Squats for Prostate Health 2:12 - Lunges to Reduce Prostate Size 3:08 - Hip Flexor Stretch for Prostate 3:47 - Bridge Exercise for Prostate Reduction 4:28 - Prostate Health Diet and Nutrition 5:15 - Conclusion on Prostate Exercises © Healthy Habits Hub via Healthy Habits Hub https://www.youtube.com/channel/UCauUf6FRrLX90ye_EJy6w2g April 10, 2024 at 10:00PM

[katefitwithkatebridgeman]

Posted @withregram • @sweatymamauk After pregnancy, every part of your body is readjusting! 

One area that certainly does a lot of heavy lifting during pregnancy is your pelvic floor, and it can change quite a bit during that process. No matter of how you give birth, every person can experience pelvic issues.

If you're experiencing pelvic floor issues, it may be worth visiting your GP to discuss your recovery process. In addition, there are also some things you can do on your own to support your pelvic floor health as you recover from birth. 

Check out these 4 exercises to help improve your pelvic floor! 👆🏻 Throughout the workout, take the movements slowly and make sure you're doing deep breathing to reduce muscle tension within the body. Don't forget to hit SAVE for later! 💾

#pelvicfloorworkout #pelivcfloortips #pelvicfloormuscles #pelvicfloorbreathing #pelvicfloorexercises #pelvicfloormovements #postnatalrecovery #postnatalworkout #postnatalexercise #postnatalbody #postnatalhealth #postpartumrecovery #newmumhealth #newmumsupport #newmums #mumhealth #mumexercises

[nurseshannansreviews]

Ladies: time for some #realtalk about #kegels! Having a baby changes everything - while your heart grows bigger, you may find bladder leaks are more common! 🙊 PeriCoach is a personal at-home kegel trainer + app that helps restore your inner core in just 5 minutes a day! Check out https://www.pericoach.com/what-is-the-pelvic-floor/ for more info! . . . . . . . . . . ❤ #sponsored #healthtips #pelvicfloormuscles #pelvichealth #bladderhealth #childbirth #menopausetreatments #femtech #PelvicFloor #doyourkegels #BetterHealth #SexualHealth #WomensHealth #LightBladderLeakage #kegelexerciseapp #kegeltrainer #motherhood #postpartumhealth #momslife, #momlife, #yogagirl #fitfam #pelvicfloorhealth #newmommy #healthmatters #womenempoweringwomen #femalebody #postpartumbody (at California) https://www.instagram.com/p/BpS0i6Vg4gA/?utm_source=ig_tumblr_share&igshid=1oopkbvlbg628

[pzlaserwendylian]

NEWEST!!! 😇😇😇 EHIT "Endogenous Heat Immune Technology" 1) It uses the magical modulated wave frequency of 448KHZ and 20KHZ to make cells move across the membrane 2) It generates deep-source heat and penetrates the body system, directly acting on various tissue cells of the body and activating body functions. 3) The energy go deep into the bones, muscles and then to the viscera and organs, increasing the metabolism and anti-aging functions of the whole body. WhatsApp: +86 15639056983 #éhit #ehit #pelvicfloormuscles #physical therapy #lymphaticdrainage https://www.instagram.com/p/CTmHM_CFbsDxIsFVUq9894pM5Xpbkq93_M5dVs0/?utm_medium=tumblr

[newscheckz]

Pelvic Floor Easy Exercises for Women

New Post has been published on https://newscheckz.com/pelvic-floor-easy-exercises-for-women/

Pelvic Floor Easy Exercises for Women

After childbirth or as you get older, you may notice that your pelvic floor muscles have weakened.

The pelvic muscles support the bladder, bowel, and uterus. When they contract, the organs are lifted and the openings to the vagina, anus, and urethra are tightened. When the muscles are relaxed, urine and feces can be released from the body.

Pelvic floor muscles also play an important role in sexual function. Strengthening these muscles can reduce pelvic pain during sex and increase the ability of achieving pleasurable sensations.

During pregnancy, pelvic floor muscles support the baby and assist in the birthing process.

Pregnancy and childbirth can cause the pelvic floor muscles to weaken, and so can other factors like age, obesity, heavy lifting, and chronic coughing. Weak pelvic floor muscles can cause:

Incontinence

uncontrollable passing of wind

Painful

Pelvic floor muscle training is a proven conservative treatment or preventive for pelvic organ prolapse.

Try these five exercises to strengthen your pelvic floor muscles and mitigate these side effects.

Bird dog exercise

An exercise in balance and stability, bird dog is a full-body move that makes you engage many muscles at once, including the pelvic floor.

Muscles worked: abs, back, glutes and hips

Equipment needed: none

Start on all fours with wrists under shoulders and knees under hips. Your back should be straight and your neck should be neutral.

Brace your core and draw your shoulder blades down your back toward your hips.

To start the move, simultaneously straighten and raise your left leg and right arm, keeping your pelvis and shoulders in a neutral position. Don’t raise or lower your head. Hold for 2 seconds.

Bend and lower your leg and arm down back to the starting position while maintaining stability. Then switch, raising your right leg and left arm. This is 1 rep.

Complete 10 total reps and 3 sets.

Squats

Squats engage the largest muscles in the body and have one of the largest payoffs in terms of strength improvement.

When performing this fundamental move, ensure your form is solid before you add any resistance.

Main muscles worked: glutes, hamstrings, quadriceps

Equipment needed: barbell

Stand in an upright position, feet slightly wider than shoulder-width apart and toes slightly pointed out.

If using a barbell, it should be rested behind your neck on your trapezius muscles.

Bend your knees and push your hips and butt back as if you’re going to sit in a chair. Keep your chin tucked and neck neutral.

Drop down until your thighs are parallel to the ground, keeping your weight in your heels and knees bowed slightly outward.

Straighten your legs and return to an upright position.

Complete 15 reps.

Kegels

Pelvic muscle training, or Kegels, is the practice of contracting and relaxing your pelvic floor muscles.

You may benefit from Kegels if you experience urine leakage from sneezing, laughing, jumping, or coughing, or have a strong urge to urinate just before losing a large amount of urine.

Main muscles worked: pelvic floor

Equipment needed: none

Identify the right muscles. The easiest way to do this is to stop urination midstream. These are your pelvic floor muscles.

To perform Kegels, contract these muscles and hold for 5 seconds. Release for 5 seconds.

Repeat this 10 times, 3 times a day.

Bridge exercise

The bridge is a great exercise for the glutes. If done correctly, it also activates the pelvic floor muscles in the process.

Even without weight, the pause and pulse of this move will have you feeling it.

Muscles worked: glutes, hamstrings, pelvic floor

Equipment needed: none

Lie on the floor. Your spine should be against the ground, with knees bent at a 90-degree angle, feet flat, and arms straight at your sides with palms facing down.

Inhale and push through your heels, raising your hips off the ground by squeezing your glutes, hamstrings, and pelvic floor. Your body — resting on your upper back and shoulders — should form a straight line down from the knees.

Pause 1–2 seconds at the top and return to the starting position.

Complete 10–15 reps and 2–3 sets, resting 30–60 seconds between sets.

Take it to the next level

For an added challenge, complete this exercise on a stability ball. In the starting position, place your feet on the ball with your back flat on the ground and repeat the steps above.

Split tabletop

Tabletop is a leg move that acts as the foundation of many moves in a Pilates workout.

By adding the split, you’re activating your hips and pelvic floor muscles as well.

Muscles worked: abs, hips, pelvic floor

Equipment needed: mat

Start with your back on the floor and knees bent so your thighs are perpendicular to the floor and your shins are parallel to the floor.

Your abs should be braced and your inner thighs should be activated, legs touching.

In a controlled movement, begin to slowly split your legs so each knee falls outward, reaching a comfortable position.

Slowly raise back to the start.

Complete 10–15 reps and 3 sets.

Good luck

If your pelvic floor muscles need strengthening, there are several easy moves to incorporate into your routine that can be beneficial.

Remember to consciously engage the muscles during each exercise to achieve maximum results.

[instantbananafreakcash-blog]

When did you first learn about your pelvic floor muscles?⁣ ⁣ For me, it was while I was reading a PT journal after having my first baby. I saw a small ad for a course titled “Pelvic Floor Function, Dysfunction, and Treatment.” I signed up to get help for ME. As a healthy PT in my 20’s, I was experiencing symptoms that I wanted fixed ASAP!!⁣ ⁣ In the first morning of the first day, I was overwhelmed with what I learned in the anatomy lecture. ⁣ ~Why had I never heard of my PFM?⁣ ~Why weren’t we taught about this part of our anatomy in health class?⁣ ~Why didn’t we learn this in PT school?⁣ ~Why didn’t my OB tell me anything about it?⁣ ~Why didn’t my family or friends with babies talk about it?⁣ ⁣ Once I learned about the power of the PFM, I knew I couldn’t, shouldn’t, and wouldn’t keep it to myself. I COULD, SHOULD, and WOULD share it with others!⁣ ⁣ My oldest baby is now a sophomore in college...and I still can’t and won’t stop talking about it!!⁣ ⁣ If you have more questions about the anatomy and function of the PFM, watch our short YouTube video titled “Pelvic Floor Basics”. It’s now in 7 languages (English, Spanish, Korean, Italian, Tagalog, German, and Hindi)!!⁣ ⁣ Spread the word friends. This is still a topic not widely discussed. ⁣ ⁣ Any questions or ideas, please send them my way. ❤️Jeanice⁣ ⁣ #anatomy ⁣ #pelvicfloor ⁣#pelvicfloormuscles #pelvicfloordysfunction #myPFM #mypelvicfloormuscles #kegels #pfmt #pelvicfloorhealth #pelvichealth #pelvicfloorexercises #postpartumbody #newmom #newmomlife #newmommy #momstrong #postnatalfitness #postpartumfitness #mumlife #mamacita #laboranddelivery #doula #midwife #obgyn ⁣ (at Calhoun, Georgia) https://www.instagram.com/p/Bu6tFbrge4H/?utm_source=ig_tumblr_share&igshid=1ss4wsdr1py2a

[pzlaserwendylian]

UMSELLA A breakthrough tech for incontinence from Men and Women 🙏🏻🙏🏻🙏🏻 * A revolutionary Therapy for private health * Non invasive * Walk-in & Walk out therapy #pelvicfloorphysicaltherapy #pelvicfloormuscles #pelvicpain #pelvicfloor #pelvicfloorexercises #incontinence #incontinenceawareness https://www.instagram.com/p/CMOnO3aD_4ikHZM3oKEbMxXhZbgzGQ-kYm-YnY0/?igshid=bl6e0q2bjahn

[seasonwinterinc]

It’s back to work today so I will be using one of my favorite oils .... Stress Away! It is a combination of lime, vanilla, Copaiba and lavender. Ladies do you know that stress not only effects us emotional, it causes us to eat unhealthy, effects our hormones and even our pelvic floor. You should be incorporating a daily relaxation 🧘‍♀️technique to help reduce stress. Let me know what you are doing??? #holistichealth #healthcoach #healthywomen #healthcoaching #essentialoils #younglivingessentialoils #healthylifestyle #coachingwomen #stressmanagement #stressawayoil #pelvicfloordysfunction #pelvicfloormuscles #endometriosiswarrior #endometriosis #endometriosisawareness #hormoneimbalance #hormonebalance #happyhormones #reducestress #longislandhealthcoach #seasonwinterinc #livewelllovewellbewell (at Season Winter, Inc.)

[newscheckz]

Pelvic Floor Easy Exercises for Women

New Post has been published on https://newscheckz.com/pelvic-floor-easy-exercises-for-women/

Pelvic Floor Easy Exercises for Women

After childbirth or as you get older, you may notice that your pelvic floor muscles have weakened.

The pelvic muscles support the bladder, bowel, and uterus. When they contract, the organs are lifted and the openings to the vagina, anus, and urethra are tightened. When the muscles are relaxed, urine and feces can be released from the body.

Pelvic floor muscles also play an important role in sexual function. Strengthening these muscles can reduce pelvic pain during sex and increase the ability of achieving pleasurable sensations.

During pregnancy, pelvic floor muscles support the baby and assist in the birthing process.

Pregnancy and childbirth can cause the pelvic floor muscles to weaken, and so can other factors like age, obesity, heavy lifting, and chronic coughing. Weak pelvic floor muscles can cause:

Incontinence

uncontrollable passing of wind

Painful

Pelvic floor muscle training is a proven conservative treatment or preventive for pelvic organ prolapse.

Try these five exercises to strengthen your pelvic floor muscles and mitigate these side effects.

Bird dog exercise

An exercise in balance and stability, bird dog is a full-body move that makes you engage many muscles at once, including the pelvic floor.

Muscles worked: abs, back, glutes and hips

Equipment needed: none

Start on all fours with wrists under shoulders and knees under hips. Your back should be straight and your neck should be neutral.

Brace your core and draw your shoulder blades down your back toward your hips.

To start the move, simultaneously straighten and raise your left leg and right arm, keeping your pelvis and shoulders in a neutral position. Don’t raise or lower your head. Hold for 2 seconds.

Bend and lower your leg and arm down back to the starting position while maintaining stability. Then switch, raising your right leg and left arm. This is 1 rep.

Complete 10 total reps and 3 sets.

Squats

Squats engage the largest muscles in the body and have one of the largest payoffs in terms of strength improvement.

When performing this fundamental move, ensure your form is solid before you add any resistance.

Main muscles worked: glutes, hamstrings, quadriceps

Equipment needed: barbell

Stand in an upright position, feet slightly wider than shoulder-width apart and toes slightly pointed out.

If using a barbell, it should be rested behind your neck on your trapezius muscles.

Bend your knees and push your hips and butt back as if you’re going to sit in a chair. Keep your chin tucked and neck neutral.

Drop down until your thighs are parallel to the ground, keeping your weight in your heels and knees bowed slightly outward.

Straighten your legs and return to an upright position.

Complete 15 reps.

Kegels

Pelvic muscle training, or Kegels, is the practice of contracting and relaxing your pelvic floor muscles.

You may benefit from Kegels if you experience urine leakage from sneezing, laughing, jumping, or coughing, or have a strong urge to urinate just before losing a large amount of urine.

Main muscles worked: pelvic floor

Equipment needed: none

Identify the right muscles. The easiest way to do this is to stop urination midstream. These are your pelvic floor muscles.

To perform Kegels, contract these muscles and hold for 5 seconds. Release for 5 seconds.

Repeat this 10 times, 3 times a day.

Bridge exercise

The bridge is a great exercise for the glutes. If done correctly, it also activates the pelvic floor muscles in the process.

Even without weight, the pause and pulse of this move will have you feeling it.

Muscles worked: glutes, hamstrings, pelvic floor

Equipment needed: none

Lie on the floor. Your spine should be against the ground, with knees bent at a 90-degree angle, feet flat, and arms straight at your sides with palms facing down.

Inhale and push through your heels, raising your hips off the ground by squeezing your glutes, hamstrings, and pelvic floor. Your body — resting on your upper back and shoulders — should form a straight line down from the knees.

Pause 1–2 seconds at the top and return to the starting position.

Complete 10–15 reps and 2–3 sets, resting 30–60 seconds between sets.

Take it to the next level

For an added challenge, complete this exercise on a stability ball. In the starting position, place your feet on the ball with your back flat on the ground and repeat the steps above.

Split tabletop

Tabletop is a leg move that acts as the foundation of many moves in a Pilates workout.

By adding the split, you’re activating your hips and pelvic floor muscles as well.

Muscles worked: abs, hips, pelvic floor

Equipment needed: mat

Start with your back on the floor and knees bent so your thighs are perpendicular to the floor and your shins are parallel to the floor.

Your abs should be braced and your inner thighs should be activated, legs touching.

In a controlled movement, begin to slowly split your legs so each knee falls outward, reaching a comfortable position.

Slowly raise back to the start.

Complete 10–15 reps and 3 sets.

Good luck

If your pelvic floor muscles need strengthening, there are several easy moves to incorporate into your routine that can be beneficial.

Remember to consciously engage the muscles during each exercise to achieve maximum results.

[instantbananafreakcash-blog]

Pelvic Floor Issues? Identify. Isolate. Improve. Integrate. Let us help you enhance your quality of life and improve your performance. ⁣ ⁣ #pelvicfloor #pelvicfloormuscles #womenshealth #suelopelvico #beckenboden #doula #menshealth #midwife #nurse #obgyn #urology #urologia #uroloji #crossfitmom #pelvicpain #bladder #bowel #sexualfunction #intimacy #ED #pelvicorganprolapse #pfmt #pelvicfloormuscletraining #pelvichealthforall #mypfm #mypelvicfloormuscles #moms #dads #menopause #globalhealth https://www.instagram.com/p/Btn1qxegBFn/?utm_source=ig_tumblr_share&igshid=3u6ixnks987h

[intoyousfs]

Just a reminder that the gym is closed for a pregnancy course between 11am and 6pm today, and 10am and 5pm tomorrow. And this, remember this : #Repost @pelvicfloorexercise (@get_repost) ・・・ World Continence Week If you are leaking are you going to do something about it ? #physioworks #continence #pelvicfloor #pelvichealth #pelvicfloorexercise #pelvicfloormuscles #womenshealthphysio #leakingiscommonnotnormal (at IntoYou: Specialist Fitness Sessions)

[exhaleyogaschool]

Best benifit of Prenatal yoga with @ExhaleYogaSchool ✓ You can expect Improved/Happy behaviour of babies born to mothers who have practiced "Prenatal yoga" with Exhale Yoga School ✓That's general observation of many pediatric doctors. ExhaleYogaSchool.com #pelvicfloor #expectingmom #fitandpregnant #healthymama #fitnessforwomen #fitmomsinspire #diastasisrecti #fitnessforwomen #pelvicfloorexercises #prenatalfitness #prenatalyoga #postpartumsupport #diastasis #secondtrimester #thirdtrimester #yogainindia #firsttrimester #pregnancyworkout #pregnancyworkouts #pregnancyfitness #yogainahmedabad2020 #lowimpactworkout #igfitmoms #YogaWithSamarth #pelvicfloormuscles #prenatal #ExhaleYogaSchool #pregnancydiary #preggolife #pregnant_world #pregnantworkout (at Exhale Yoga School) https://www.instagram.com/p/CL_5869nqZ2/?igshid=hlh3azrvm6q8