Pelvic floor exercises strengthen the muscles around your bladder, bottom, and vagina.
In the past, most doctors and nurses gave pelvic muscle exercises to women after they had a baby. But other women may benefit from pelvic floor exercises too.
For example, they can help you prevent or control urinary incontinence (when urine leaks out), reduce pelvic pain during sex (dyspareunia), and get more pleasure during sex.
Pelvic floor exercises can also help men with bladder and bowel problems caused by an operation or a disease, such as prostate disease.
What are pelvic floor muscles?
Your pelvic floor comprises several muscles that support your bladder, bowel, and uterus (womb).
Although it has no direct control over these organs, all parts work together as a team. So if something goes wrong in any of them, it can affect the whole group.
The pelvic floor muscles are important because they: hold your internal organs in place, give you control over when you urinate and defecate (have a bowel movement), get rid of urine and unused waste products help to strengthen the vagina, hold the uterus up at certain times during pregnancy.
Strengthening your pelvic floor muscles can help urinary incontinence by stopping urine leakage helping the muscles and nerves that control your bladder working with other muscles in your body.
Why do pelvic floor exercises?
Regular pelvic floor muscle training can help with urinary incontinence, improve the quality of sex (for both you and your partner), and may make you feel better about yourself.
This is because the exercises can strengthen the muscles around your bladder, bottom, and vagina and help you control when you pass urine (urinate).
This means you may be able to hold on a little longer before going—which could reduce leakage, relax affected muscles that are tense or tight, improve coordination between the muscle groups in the pelvic floor area, make it easier for your body to get rid of urine and unused waste products.
Training the pelvic floor muscle groups will also give you more control over when you pass solid bowel movements (defecate), which may reduce the need to strain.
This can help you avoid straining during sex or just sitting down for long periods of time, which puts pressure on your bottom and pelvic muscles.
Pelvic floor muscle training may also help with dyspareunia (pain during sex) by increasing your control over when you pass urine and eliminate solid waste products, which will reduce pressure on the pelvis, making it easier for your uterus to move in different directions during sex reducing stress or anxiety about having sex, which can make your pelvic floor muscles tense up.
Pelvic floor exercises can also help you feel more in control of yourself and give you more confidence in yourself.
How to do pelvic floor exercises
You can do these exercises in several different ways, including –
doing them at the gym or with your partner when you have intercourse, doing them daily while sitting at home by yourself (your therapist may give you some special techniques for this).
If you have a baby at home, your therapist may suggest doing them during daily activities while caring for your baby.
You can also do these exercises lying down or sitting if it is more comfortable for you.
The best way to do pelvic floor muscle training is with the help of a trained physiologist, physiotherapist, or other health professionals who know about pelvic floor muscle training.
Your doctor or nurse may be able to tell you who is available in your area.
Pelvic floor strong exercise by Alex miller is perfect for women over 40 +. It has a step-by-step video and a detailed exercise plan.
You can do pelvic floor strong exercises anywhere, any time (you can even do them while sitting on the bus or standing in line at the bank). You don’t need any special equipment.
How often should I do the exercises?
If you have mild incontinence, try doing three 10-minute sessions a day for four weeks. Then if this has been successful and you want to keep it up, continue with three 10-minute sessions a day for maintenance.
You can also do the exercises two times a week if you find it too hard to fit in three daily sessions.
If the condition is more severe, your physiotherapist may suggest doing daily 30-minute sessions for up to six weeks. Then, if this has been successful and you want to keep it up, continue with three 20-minute sessions a day for maintenance.
The pelvic floor muscles easily fatigue, so you will need to rest your muscle appropriately between training sessions (your physiotherapist can tell you how to do this).
Pelvic Floor Muscle Training vs. Kegel Exercises which one is best?
You can do both regular kegel exercises or pelvic floor muscle training. Or you can do one of them. This is a personal choice, and you should discuss the pros and cons with your physiotherapist to decide what type of exercise is the best suited for you.
First of all, with regular Kegels, you can exercise at home with no expert supervision. You need to be familiar with the correct pelvic floor muscle contraction.
On the other hand, the Pelvic Floor Strong exercise is more specific and targeted to the needs of each person. Your physiotherapist ( Alex Miller) will teach you how to activate (or contract) your pelvic muscles in a comfortable manner for you and will verify your technique.
Pelvic floor strong exercise program is designed for post-menopausal women after 40 who either have stress urinary incontinence or mixed type (stress and urge) urinary incontinence.
The pelvic floor strong training program does not use contraction and relaxation of your pelvic muscles. Instead, it uses specific body movements (contractions) to activate your pelvic muscles comfortably.
The main advantage of this type of training is that you can maximize the effectiveness of your pelvic muscle contractions using this technique.
The pelvic floor strong program consists of three exercise groups: core, pelvic, and abdominal muscles that work together to build support for your organs.
These exercises will help you strengthen your pelvic muscles while also improving the strength and coordination of your entire core (your trunk muscles).
For more information, please visit this link:
https://pelvicfloorstrong.com for a step-by-step guide on how to perform The Pelvic Floor Strong Exercises.
How can you tell pelvic floor strength?
Normally when you urinate, the urine comes out of your urethra without effort. If it dribbles or trickles, however, you probably have pelvic floor weakness. When you relax your pelvic floor, you can feel the difference between when it’s weak and strong.
If you don’t have any physical problems with your pelvic floor, try to stop and start the flow of urine several times during urination. If you can do this easily without leakage or splashing, everything is working fine down there.
Some of the Customer Reviews Of Pelvic Floor Strong Exercises DVD
Look at this review…
I have tried the Kegel exercises and I can honestly say that they are a waste of time! The Pelvic Floor strong workout is easy to follow, especially for beginners like me. I can feel them working in as little as 30 days. It requires no special equipment (a chair or even floor will do) and the exercises are easy to remember. There is also a variety of workouts that keep it interesting and challenging for people who want to do more than one set. Since I began doing these workouts, my stress urinary incontinence has improved by at least 80%. It’s definitely worth the money. Sarah, 63
“I was skeptical at first, but when I ordered the DVD’s It wasn’t long before I started to feel results… I had severe UI, and my bladder control was horrible, but it has gotten a lot better in just two weeks of using the DVDs, and my incontinence is almost gone completely. I’m so happy right now; I highly recommend this to everyone who is suffering from urinary stress incontinence.” Kathy Bolden
Pelvic Floor Strong Exercise 60 Day Back Guarantee
If you are not satisfied with the results you have achieved at any time during the first 60 days of your Pelvic Floor Strong program (or honestly feel that they aren’t worth the price), contact the customer service department and let them know that you want to return it. They will give you a full refund—no questions asked.
Conclusion
Pelvic Floor Strong Exercise is gentle in an easy way on your joints and gives you gentle yet effective training for better pelvic floor strength. Alex Miller’s years of experience allow her to show you the exercises that deliver results and present them clearly with real women demonstrating each exercise and providing valuable progress tips along the way.
To find out more about Pelvic Floor Strong and to take advantage of the special 60-day money-back guarantee.