Pelvic Floor Exercise in Indore

Pelvic floor exercises, also known as Kegel exercises, are designed to strengthen the muscles of the pelvic floor. These exercises can be beneficial for both men and women and are often recommended to address various pelvic health issues. Here’s a guide on how to perform pelvic floor exercises:

1. Identify the Pelvic Floor Muscles:

• The pelvic floor muscles are the ones you use to control the flow of urine or stop a bowel movement. To identify them, try to stop the flow of urine midstream. The muscles you engage to do this are your pelvic floor muscles.

2. Find a Comfortable Position:

• You can perform pelvic floor exercises in various positions: sitting, standing, or lying down. Choose a position that is comfortable for you.

3. Perform the Exercises:

• Contracting Phase (Squeeze):

  • Squeeze the pelvic floor muscles as if you are trying to lift them upward.
  • Hold the contraction for 3-5 seconds initially and gradually increase the duration as your muscles strengthen.

• Relaxing Phase (Release):

  • Release and relax the pelvic floor muscles completely.
  • Rest for an equal amount of time as the contraction (e.g., 3-5 seconds).

4. Repeat Regularly:

• Aim for 10-15 repetitions per session.
• Perform 2-3 sessions per day.

Tips:

• Breathe naturally and avoid holding your breath during exercises.
• Ensure that you are contracting the pelvic floor muscles and not other surrounding muscles like those in the abdomen or buttocks.

Benefits of Pelvic Floor Exercises:

1. Improved Bladder Control: Helps with urinary incontinence.
2. Enhanced Sexual Function: Can improve sexual satisfaction for both men and women.
3. Support during Pregnancy and Postpartum: Aids in preventing and addressing issues related to childbirth.
4. Treatment for Pelvic Organ Prolapse: Can be part of the management for certain pelvic floor disorders.