How To Squeeze Your Pelvic Floor Muscles

This exercise is a rapid squeeze and release movement that builds the ability of the pelvic floor muscles to respond quickly.

How to squeeze your pelvic floor muscles.

To perform this exercise a person should. For best results focus on tightening only your pelvic floor muscles. Be careful not to flex. Sit in a comfortable.

To strengthen your pelvic floor muscles sit comfortably and squeeze the muscles 10 to 15 times. The first step is to learn to produce a proper contraction of these muscles. A good way to start is squeeze and hold your pelvic floor for 5 seconds relax for 5 seconds and then repeat for 5 sets. Now squeeze your pelvic floor muscles while you continue to breathe normally.

Doing pelvic floor muscle exercises the wrong way can be bad for you so please see a health professional if you cannot feel your muscles hold or relax. The other set of wrong muscles are the muscles of the buttocks bottom. But a recent survey showed that while most women knew what pelvic floor exercises were 96 4 and could feel their pelvic floor muscles working when they tried to squeeze them 95 6 less than two out of 10 women 17 6 did their pelvic floor exercises daily. Try tightening your muscles really gently to feel just the pelvic floor muscles lifting and squeezing in.

If you cannot feel your muscles contracting change your position and try again. Try it a few times in a row. First tighten squeeze the muscles around the back passage as if you re trying to stop yourself passing wind. Tighten your pelvic floor muscles hold the contraction for three seconds and then relax for three seconds.

When your muscles get stronger try doing kegel exercises while sitting standing or walking. This will help to make sure that you are not using your chest muscles because these are usually relaxed when you breathe. Keep your abdominal thigh and buttock muscles relaxed while doing pelvic floor exercises but do contract your anal sphincter muscles during kegels. When you get used to doing pelvic floor exercises you can try holding each squeeze for a few seconds.

To identify your anal sphincter muscles squeeze your muscles as if you re trying to stop yourself from passing gas. Exercising your pelvic floor muscles once you have mastered the art of contracting your pelvic floor muscles correctly you can try holding the inward squeeze for longer up to 10 seconds. To test whether you are tightening your. Do not hold your breath or tighten your stomach bottom or thigh muscles at the same time.

After a contraction it is important to relax the muscles. This is the most important part of the pelvic floor muscle exercises as there is no point doing them if you are not doing them correctly.