Exercises to strengthen the pelvic floor

the pelvic floor

The pelvic floor consists of muscles and connective tissue and serves as a closure of the lower basin them where there is the whole genitourinary tract. It stretches from the pubic bone to the coccyx and the side instead joined to the bones of the pelvis.

The poor state of pelvic floor They can derive different and serious malfunctions that will never be underestimated as not to worsen the situation over the years.
Commonly believed that the problems associated with pelvic floor concern only women, especially after childbirth, even when in reality a large part of men are affected by disorders also sometimes disabling that prevent any daily activity, such as walking and urinating.

By some specific symptoms we can realize if the pelvic floor works well or not, one of all is the proof of sneezing, or if sneezing (or coughing) are unable to keep the pelvic muscle control, and you experience the urinary leakage then it means that the floor is weakened.

The woman's pelvic floor

During pregnancy and immediately after giving birth, the woman has to deal with the "rehabilitation" of the pelvic floor that, due to the enlargement of the pelvis and abdominal and pubic muscles lose elasticity and firmness for the baby weight. Same problem you can encounter The woman no longer of childbearing age but that, given the age, needs help to maintain muscle elasticity. even a life too sedentary, constipation, weight lifting and being overweight may represent, for both women and men, reason of the weakening of the pelvic floor.

Replace each element in its place is not at all difficult or painful - just follow the exercises.

kegel exercises for pelvic floor
Kegel exercises are simple but useful

First of all you must have the perception and knowledge of the pelvic floor and to do so just try to lift and move the muscles up and down, putting lying down or standing. If this trivial movement feel your muscles go up and down during contractions then you can perform targeted exercises.


If not, If the perception is nothing it is important to contact your doctor.

The first Kegel exercise (the gynecologist who first devised a series of movements targeted pelvic floor) Recommended for both men and women, including mothers, it is precisely to raise and lower the pelvic muscles and hold the contraction for a few seconds and then release. The ideal sequence is 30 movements interspersed with pauses for 2 seconds to 2 sequences.
It is an exercise that can be performed at any time of the day several times a day, just be diligent and above all relaxed and not tense physically. This movement is also indicated for pregnant women and postpartum pelvic rehabilitation.

Another exercise Kegel which can be "natural" to do it is to retain the pelvic muscles every time you laugh, cough and sneeze, in this way it keeps the tonic muscle.

Especially pregnant Kegel exercises are particularly recommended to ensure the elasticity of the pelvic floor and to prepare for the labor and the expulsion phase in gentle manner.
You can also avoid minor "inconveniences" of childbirth and postpartum, such as constipation and incontinence. Good training of the pelvic floor also allows quick healing of the perineum and helps to restore the vaginal sensitivity soon after giving birth.