AT-HOME EXERCISES TO STRENGTHEN PELVIC FLOOR
If you’ve had pelvic floor dysfunction, a routine of pelvic floor exercises, also known as Kegel exercises, could help you strengthen these muscles.
Men and women require pelvic floor muscles to support the bowel and bladder organs and the uterus in women. These muscles stretch from the pubic bone to the tailbone. Numerous causes of dysfunction or loosening of these muscles include obesity, aging, lifting too much weight, high-impact exercises, exerting too much force while using the toilet, chronic coughing, and giving birth and pregnancy for women.
Below are eight exercises and stretches that can be done at home or outside.
- Lift your knees toward your chest while lying on the floor with your feet on the floor. Draw both knees apart and towards your chest with your hands behind them. Hold for 30 seconds and repeat twice.
- Sit with one leg crossed over the other, bent towards your chest. Pull your bent knee towards your opposite shoulder with your arm. Maintain a straight back. Stretching will be felt behind your thigh and in your buttock. Hold for 30 seconds and then repeat three times. Perform this stretch 3-4 times per day, making sure to stretch both sides.
- Take the position shown, grabbing onto your feet or behind your knees. Allow your knees to lower to the floor and feel a gentle stretch. Inhale deeply and relax the pelvic floor muscles. Hold this position for 2-3 minutes.
- Lie on your back with your knees bent and cross the ankle of the stretched leg over the opposite knee. As shown, wrap your arm around your thigh. Bring your thigh into contact with your stomach. You should feel a stretch in your buttocks. Hold for 30 seconds and then repeat twice. Make sure to stretch both sides.
- Lie face down with both hands at shoulder height, straighten your elbows, and raise your upper trunk until your abdomen stretches. Maintain a relaxed pelvis and legs. Hold the stretch for 10 seconds before repeating it three times.
- Crawl. With your head against the floor and your arms straight ahead, press your bottom towards your feet. Keep your hands on the floor and inhale deeply to stretch your pelvic floor muscles. Hold for 2-3 minutes.
- While lying on a table or firm bed, place your hands behind one knee and draw that leg towards your chest as shown. Stretch the opposite leg towards the ground. Hold the stretch for 30 seconds and then repeat twice. Stretch both sides!
- Stand with your legs straight and astride. Put your hands on your knee and bend one leg. Bend your leg even more and put weight on it. On the straight leg, you will feel stretching on the inside of the thigh. Hold for 30 seconds and then repeat twice more. Apply this stretch to both legs.
- Diaphragmatic Breathing: Lie on your back with your knees bent and both hands on your upper stomach. Slowly inhale through your nose and exhale through your mouth. When you breathe in, your hands on your stomach rise, and when you breathe out, your hands will go down.
Pelvic Floor Therapy in Kearney, NE
Contact Elite Health & Wellness in Kearney, NE, today to schedule an appointment if you are experiencing incontinence, painful intercourse, or other pelvic floor dysfunctions.
