Exercises for your pelvic floors should be a part of a woman's daily routine. They are simple to do and can be done anywhere. Discover the benifits of great bladder and bowel control, plus increase sexual awareness for yourself. You do not need to have had kids to benefit.
So what is the Pelvic Floor?...
It is a hammock of muscles that stretch across the floor of our pelvis, these muscles support our pelvic organs and play an important roll in both bladder and bowel control. Both pregnancy and child birth can have detrimental impact on these muscles. But so to does weight gain and aging... something none of us can avoid unfortunately. Hormonal changes in the woman's body also impacts on our pelvic floor control, therefore we all need daily exercises. (This is especially so if you happen to be pregnant though)
Here is your step by step guide on how...
- Squeeze your vaginal and anal muscles at the same time, lifting as though you are drawing an elevator from the bottom floor to your belly button. (this is similar to the sensation of stopping yourself in the middle of a pee)
- Hold this for 5 seconds and then release and relax
- repeat 10 times, have a break and then repeat throughout the day. (no one will know you are doing them)
- you can also be done by holding just 2 to 3 seconds and realising in short burst.
A great way to get started to make it a habit is to do any of the above before you get out of bed in the morning and then again before you go to sleep at night.
Then add at the traffic lights or while you wait for the kettle.
If you are really not sure about performing the exercise correctly ask your doctor next time your in for you next visit or pap smear...
It may not sound like much but it will make a difference if you stick with it.
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