Pelvic Floor Exercises To Strengthen Your Pelvic Region Without Using Any Equipment
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by 6 The pelvic floor exercises target the muscles in the pelvic region. But before proceeding with these, you have to make sure that you find the right muscle. The muscles which contract forward and upwards toward the bladder when you place the finger in your vaginal opening, are the ones which are to be targeted. Also, the partner can tell during an intercourse, how strong the pelvic floor muscles are as even he can feel it. Now, to make them strong, it is very important to make them contract. Holding the breath or tightening the buttocks does not help in any manner as it is not the right way to do such exercises.
The pelvic floor exercises can be done in two ways. Either one can go for slow long contractions or short strong contractions. The long slow contractions are where you prevent yourself from passing urine or wind. Squeeze your pelvic muscles upwards and forward by tightening around the bottom area. With each passing day, the hold time should be increased so that the muscles are made stronger. In case of the strong and short contractions, the process is the same but the contractions have to be strong and quick. Both these exercises can be done as many times as you can. Such exercises help you to relax the pelvic floor muscles and strengthen them.
These exercises can also be done using Pelviva. Once it is inserted, a woman can feel the working of the pelpon. At this time the pelvic muscles should be squeezed several times to relax the muscles. When Pelviva is not used, one can do both types of pelvic floor exercise to make the target muscles stronger. Such exercises can be done by anyone without using any equipment. Pelvic floor exercises are highly advantageous in the condition of urinary incontinence. Doing these, one gets back the control and hence the leakage of the wee is handled.
The pelvic floor exercises or the Keegel exercises as they are often called, help strengthen these muscles to keep the effects of stress factors (like pregnancy, childbirth, age, etc) at bay and guard against incontinence which is one of the major effects of loose pelvic muscles. Pelvic floor exercises are simple exercises that can be done anywhere, anytime and none will be any the wiser. It will take a little practice to identify and isolate your pelvic floor muscles, but once done, you can exercise them every day in less than five minutes!
Some women believe that urinary incontinence is an ailment which comes with age but it is not true. Even a kid can face this issue. Pelvic floor exercises are helpful for everyone and especially for the ones who suffer from such a condition. Without having medicines and doing these exercises regularly helps to make the pelvic muscles strong. So, include these in your routine and you will notice a good progress in few weeks.
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