Beyond Kegels – A Comprehensive Guide To Total Pelvic Floor Exercises
Written by: Dr. Khushali Trivedi, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Your pelvic floor muscles (PFM) are like a hidden support system in your body and keeping them strong is essential for overall well-being. If you're dealing with issues like weakness, coordination problems, or incontinence, pelvic floor muscle training could be a game-changer.
Let's break down what this means in simpler terms.
Understanding pelvic floor muscles
Think of your pelvic floor muscles as a hammock that supports your pelvic organs. These muscles work together to ensure everything stays in place when you move, laugh, or sneeze. Sometimes, though, these muscles need a bit of training to function at their best.
Why train your pelvic floor muscles?
Imagine a scenario where you might accidentally leak urine when you cough or experience a sudden urge to use the bathroom. Pelvic floor muscle training can help with these issues. It's like giving your pelvic muscles a workout to make them stronger and more coordinated.
For Stress Urinary Incontinence (SUI)
If you find yourself leaking urine during activities that increase pressure in your belly (like coughing or sneezing), pelvic floor training can be particularly beneficial. By strengthening these muscles, you create a protective barrier that prevents those unexpected leaks.
For Overactive Bladder (OAB) or Urge Urinary Incontinence (UUI)
In cases where you feel a sudden and strong urge to use the bathroom, pelvic floor training can help calm things down. The muscles in your pelvic floor play a role in controlling these urges, and with a bit of training, you might find more control over these situations.
How to train your pelvic floor muscles
Training your pelvic floor doesn't require a gym membership or fancy equipment. It's about doing specific exercises that target these muscles. You might hear about Kegel exercises, but it's more than that.
How to do pelvic floor exercises
Find the Right Muscles:
Imagine you're trying to stop the flow of urine midstream. Those are your pelvic floor muscles.
Alternatively, think about pulling up and in as if you're trying to lift something with these muscles.
Perfect Your Form:
Relax your thighs, buttocks, and abdomen. Focus solely on the pelvic muscles.
Breathe normally; avoid holding your breath.
Pelvic Floor Strengthening Exercises:
Squeeze your pelvic muscles (as if stopping urine) and lift them inward.
Hold for a count of 3 to 5 seconds, then relax.
Repeat this 10-15 times in a row.
Quick Contractions:
Practice quick, short squeezes of the pelvic muscles.
Aim for 10 quick contractions, then relax.
Designing Your Pelvic Floor Workout:
Start Simple:
Begin with 5-10 minutes of exercises, gradually increasing as you get more comfortable.
Choose Your Position:
You can do these exercises lying down, sitting, or standing—whatever suits you.
Daily Routine:
Incorporate pelvic floor exercises into your daily routine, like during TV time or while waiting in line.
Consistency is Key:
Aim for at least three sets of exercises a day.
Tips for Success:
Be Patient:
Results may take time, so be patient with yourself.
Stay Consistent:
Regularity matters more than intensity.
Listen to Your Body:
If you feel any pain, stop and consult with a healthcare professional.
Advanced Exercises (Optional):
Long Holds:
Gradually increase the duration of each squeeze to 10 seconds.
Functional Movements:
Integrate pelvic floor exercises into your daily activities, like tightening the muscles before lifting something.
Maintenance:
Continue Regularly:
Even after achieving your goals, continue with a maintenance routine.
Adapt as Needed:
Adjust your routine based on your comfort level and any changes in your health.
Pelvic floor exercises are simple yet powerful. By incorporating these into your routine, you're not just strengthening muscles—you're investing in your overall well-being. Remember, it's about progress, not perfection. So, find a comfortable rhythm, stay consistent, and enjoy the benefits of a stronger pelvic floor.
Dr. Khushali Trivedi, Executive Contributor Brainz Magazine
Dr. Khushali Trivedi holds a Doctorate in Physical Therapy and is currently pursuing her Ph.D. in women's health at Texas Women's University. She is a co-founder at VediKh Care, a non-profit organization that strives to promote healthcare equality. Dr. Trivedi is a passionate women's health activist who is dedicated to ending period poverty and improving the overall quality of life for women. Her research interests include studying postpartum depression, pelvic pain, and other critical women's health issues. By investigating and addressing these challenges, Dr. Trivedi aims to contribute to a better understanding of how to promote women's health and well-being.
