In women’s health, strengthening the pelvic floor is very important. Especially after childbirth and as women age. Strengthening the pelvic floor area can also improve sexual health and enjoyment for both you and your partner. This post, Women’s Health: How To Strengthen Your Pelvic Floor!, is written for women.
Women’s Health: The Pelvic Floor Explained
In women, the pelvic floor muscles sling like a hammock from front to back between the pubic bone and then from side to side between the sit bones. These muscles are much considered like a trampoline. By strengthening these muscles, you’re trying to get those muscles thicker and stronger so they can better support your pelvic floor. Especially to help with a prolapsed uterus, incontinence issues, or to relax those muscles if you have pain.
The pelvic floor muscles sit inside, encircling the three pelvic openings in women; the urethra, the vagina and the anus. So when you’re doing pelvic floor exercises it helps to envision this area of your pelvis.
Pelvic Floor Demonstration
For beginners, physical therapist, Michelle Kenway, explains in this video how to visualize and feel the pelvic floor muscles. Then she walks you through some basic exercises to start strengthening your pelvic floor muscles.
Pelvic Floor Exercise: Bridgework
This is one of my favorite pelvic floor strengthening sets. These exercises are also called bridgework. Start out doing the exercises with no weights or light weights. Then increase the weights as your muscles get stronger.
As you contract your pelvic floor muscles visualize and focus on drawing your pelvic muscles in, squeezing tighter and tighter with each of the 3 counts. Then release. Don’t be surprised if you draw air into your vaginal area. This is normal and you won’t cause yourself any harm.
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