Transform Your Health with Powerful Pelvic Floor Exercises

When it comes to your overall health, the importance of pelvic floor exercises cannot be overstated. Whether you’re dealing with incontinence, healing postpartum or simply looking to strengthen your pelvic floor muscles, these moves can be hugely beneficial. In this article, we’ll cover how pelvic floor exercises can change your health, the various types of pelvic floor exercises for both women and men as well as the importance of continuing these exercises at every stage of life to maintain good pelvic health.

What Are Pelvic Floor Exercises?

Pelvic floor exercises work by the contraction and relaxing of the muscles that support bladder, bowel and uterus (in women) or prostate (in men). These muscles create a foundation that supports the pelvis, and help govern functions such as urination, bowel movements and sexual function.

Adding pelvic floor muscle strengthening exercises to your daily routine can help tone and make these muscles more elastic, allowing them to better support the organs in your pelvis, improve bladder control and also bite into sexual health. Kegel exercise for pelvic floor is one of the most popular types of pelvic floor exercises and it targets exactly the same set of muscles.

Benefits of Pelvic Floor Exercises

There are many health benefits to pelvic floor exercises, including:

• Better Bladder Control: Doing your pelvic floor exercises regularly can dramatically lessen the symptoms of urinary incontinence. You can manage those moments when you sneeze or cough and fear leakage with stronger pelvic muscles which have improved bladder control.
• Benefit During Pregnancy and Recovery From Childbirth: Kegel exercises during pregnancy helps to strengthen pelvic floor muscles, reducing the risk of pelvic organ prolapse due to a growing uterus. Pelvic floor exercises for postpartum recovery speed healing, assist with regaining bladder control, and restore muscle strength and elasticity following childbirth.
• Better Sexual Well-Being: Research has shown that pelvic floor exercises are very beneficial for both women and men. In women, pelvic floor muscle training can enhance sensations during intercourse and promote general sexual well-being. In men, it may benefit erectile function and sexual performance.
• Decreased Risk of Pelvic Organ Prolapse: Pelvic organ prolapse is when the pelvic floor muscles become too weak, causing other organs like the bladder, uterus or bowel to drop or bulge into the vaginal area. Keeping up regular pelvic floor strengthening exercises can lower the risk, particularly in postmenopausal women.
• Better Core Stability: The pelvic floor is part of your core muscle group, so working on it not only improves posture but it also improves overall stability. This helps alleviate lower back pain and improve overall physical performance.

Pelvic Floor Exercises for Women

When many women think of pelvic floor exercise, they may think about postpartum recovery or pregnancy. But they also benefit women across a lifetime by averting incontinence and enhancing sexual health.

The most common and effective women pelvic floor exercise is kegel pelvic floor exercises. To do a Kegel, just squeeze and hold the pelvic muscles for 5 to 10 seconds then release. Do this for 10–15 reps, making sure it is only the pelvic muscles that are working and not the buttocks or thighs!

Women with more severe symptoms, such as pelvic pain or incontinence, may also benefit from pelvic floor therapy.  This modality involves working with a trained specialist to do targeted exercises and techniques to strengthen the pelvic muscles.

Pelvic Floor Exercises for Men

Pelvic floor exercise for men are far less discussed but no less important. Men can experience better bladder control, improved sexual function and pelvic organ support with these exercises.

Men, in particular, may have benefitted from pelvic floor rehabilitation after prostate surgery or other erectile dysfunction issues. Pelvic floor exercises will work wonders for bladder control, and are particularly effective in easing the symptoms of incontinence found after prostate surgery.

For men, pelvic floor Kegel exercises are performed by contracting the muscles that start and stop urination for 5 to 10 seconds, then releasing them. Men also need to target 10-15 repetitions each workout just like for women.

Pelvic Floor Exercises for Incontinence

Pelvic floor exercises for incontinence are important for women and men with reduced bladder control. These exercises can help strengthen the muscles that control urine flow, resulting in fewer accidents and a better quality of life.

This can be the case with stress incontinence, urge incontinence or mixed incontinence — regular pelvic floor exercises can relieve these conditions. For more intense cases, you can also be referred to pelvic floor therapy where a physical therapist guides you on how these exercises should be done for long-term improvement.

Pelvic Floor Exercises During Pregnancy

Pelvic floor exercises are especially important during pregnancy. They also support the growing uterus, help reduce the chance for pelvic organ prolapse, and decrease discomfort from all the added weight. A strong pelvic floor can also help prep the body for labor and delivery.

Strengthening Pelvic Muscles: The Basics

Pelvic floor exercises are a combination of stretches and small movements to strengthen (or stabilize) the pelvic muscles. Besides Kegel exercises for pelvic floor, other exercises can be useful as well:

• Bridge Pose: Lay on your back with knees bent and feet flat. Raise your hips into the air and engage your pelvic floor muscles.
• Squats: Squatting when done correctly also activates the pelvic floor muscles, particularly if you focus on squeezing the pelvic muscles while rising from a squatting position.

A regular pelvic floor exercise routine comprising both pelvic muscle strengthening and flexibility exercises can ensure that you have a long-lasting impact on your pelvic health.

Exercise to Strengthen Pelvic Floor for Males and Females

Exercises targeted at pelvic floor health, particularly strengthening, endurance and flexibility work, can be beneficial for both men and women. Pelvic floor exercises become effective in prevention of urinary or fecal incontinence among others and enhancement of regular sexual functions, as well reduction of pelvic organ prolapse occurrences.

When you begin integrating these exercises into your daily life, you’ll discover pelvic health enhancement along with increased overall wellness.

PharmaQo’s Commitment to Pelvic Health

At PharmaQo, we know that it is all part of your health equation. We are continuously driven to offer the best products available for you to reference in improving and maintaining your pelvic health! PharmaQo caters to those seeking pelvic floor supplements and also provides guidance for individuals on their pelvic floor health journey

Conclusion

Engaging with pelvic floor exercise: A Vital Way to Enhance Your Pelvic Health and Quality of Life Regardless of whether you are seeking to better bladder control, recover from pregnancy or childbirth, or improve sexual function, pelvic floor exercises offer critical benefits. We use pelvic floor exercise to help prevent and relieve common health problems caused by weak pelvic muscles, such as incontinence, pelvic pain and organ prolapse. At PharmaQo, we are committed to helping you pelvic well-being with high wi-fi products and expert guidance.