How do I start my pelvic muscle training?
At first you may need to perform these exercises while sitting. As the muscles strengthen you can progress to exercise standing up. Like any activity, start with what you can achieve and progress from there. Remember to use your muscles whenever you exert yourself during your daily activities.
If you can feel the muscles working, exercise them by:
1. Squeezing / tightening and drawing in and up around both your anus (back passage) and urethra (bladder outlet). Lift up inside and try to hold this contraction strongly for as long as you can (1 - 10 seconds). Keep breathing! Now release and relax. You should have a definite feeling of letting go.
2. Rest 10 - 20 seconds - repeat Step 1, and remember it is important to rest. If you find it easy to hold, try to hold longer and repeat as many as you are able. Work towards 12 long, strong holds.
3. Now try 5 - 10 short, fast strong contractions.
- do NOT hold your breath
- do NOT push down instead of squeeze and lift
- do NOT pull your tummy in tightly
- do NOT tighten your buttocks and thighs.
Try to set aside 5 - 10 minutes in your day for this exercise routine, and remember, quality is important. A few good contractions are more beneficial than many half-hearted ones and good results take time and effort.
Remember to use the muscles when you need them most. That is, always tighten before you cough, sneeze, lift, bend, get up out of a chair, etc.
How do I improve on my exercises?
Increase the length of time and number of holds you do in succession before experiencing muscle fatigue. Work towards 12 long, strong holds. Increase the number of short, fast contractions - always do your maximum number of quality contractions.
keep your weight within a healthy range for your height and age
seek medical advice for chronic cough
develop good bowel habits
Anticipate that improvement in pelvic floor muscle strength will take 3 - 6 months of regular training of the muscles.
The best results will be achieved by seeking help from a physiotherapist (with training in continence) who will design an individual training programme especially suited to you. Pelvic floor exercises may also be useful for people on a bladder training.
Products for Men:
Products for Women:
Visist: Kegel Exercises For Women Products