Pelvic floor exercises, also known as Kegel exercises, are exercises that help to strengthen the muscles in the pelvic floor. These muscles support the bladder, uterus, and bowel, and are important for maintaining continence, sexual function, and childbirth. Pelvic floor exercises can be done by both men and women, and are recommended for people of all ages. Men specially benefit from this exercise as it helps to improve sexual function and eliminate their dependency on ED medicines like Vidalista 60mg and Vilitra 20mg.
What are pelvic floor exercises?
Pelvic floor exercises involve contracting and relaxing the muscles in the pelvic floor. To do this, you need to identify the correct muscles by imagining that you are trying to stop the flow of urine midstream. Once you have identified the correct muscles, you can begin to contract them for a few seconds at a time, and then release them. You can repeat this exercise several times a day, and gradually increase the length of time that you hold the contraction for.
Benefits of Pelvic Floor Exercises
Improved Bladder Control
Pelvic floor exercises are most commonly associated with improving bladder control. This is because the pelvic floor muscles help to support the bladder and the urethra, which controls the flow of urine. By strengthening these muscles, you can improve your ability to control your bladder, and reduce the risk of urinary incontinence.
Improved Sexual Function
Pelvic floor exercises can also improve sexual function. Strong pelvic floor muscles can lead to stronger and more frequent orgasms for both men and women. They can also improve erectile function in men, and improve the ability to reach orgasm in women. Additionally, pelvic floor exercises can help to reduce the risk of erectile dysfunction and premature ejaculation and remove men’s need for medicines like Tadalista 20 mg and Cenforce 150 mg.
Reduced Risk of Pelvic Organ Prolapse
Pelvic organ prolapse is a condition that occurs when the pelvic organs, such as the bladder, uterus, or rectum, drop down from their normal position and push against the vaginal walls. Pelvic floor exercises can help to prevent pelvic organ prolapse by strengthening the muscles that support these organs.
Reduced Back Pain
Pelvic floor exercises can also help to reduce back pain. This is because the muscles in the pelvic floor work together with the muscles in the lower back to support the spine. By strengthening the pelvic floor muscles, you can improve the stability of your lower back, and reduce the risk of injury.
In addition to reducing back pain, pelvic floor exercises can also improve your posture. When the pelvic floor muscles are weak, the pelvis can tilt forward, which can lead to poor posture and back pain. By strengthening these muscles, you can improve your posture and reduce the risk of developing back pain.
How to Perform Pelvic Floor Exercises?
To perform pelvic floor exercises, you need to identify the correct muscles first. You can do this by stopping the flow of urine midstream. Once you have identified the correct muscles, you can perform the exercises by contracting and relaxing them. Here are the steps to follow:
- Empty your bladder before starting the exercises.
- Sit or lie down comfortably.
- Contract the muscles in your pelvic floor, as if you were trying to stop the flow of urine midstream.
- Hold the contraction for a few seconds, and then release.
- Repeat the exercise several times a day, gradually increasing the length of time that you hold the contraction for.