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Pelvic muscle exercise


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Pelvic muscles are those muscles that are found underneath the bladder and rectum. They are known to control the bladder and bowel to provide better control over urination and bowel emptying.

Who needs pelvic muscle exercise?

Pelvic muscle exercise or pelvic floor training is done to strengthen the pelvic muscles. It is useful for the following reasons:
  • Helps to get over different forms of urinary and fecal incontinence
  • Useful for men having erectile dysfunction
  • Helpful for women who have weak pelvic muscles during pregnancy and post delivery
  • To strengthen the pelvic muscles post surgery


How to do pelvic muscle exercises?

There are some specific techniques to start pelvic muscle exercises. We explain you the step by step process over here:


Find out pelvic muscle

You need to work out the pelvic muscle. So before starting the exercise, know which is the exact one. Try this technique:

For women: Contract your vaginal muscles and feel the tautness. The muscle that tightens is the pelvic muscle. You can also insert your fingers while contracting to sense the muscles.

For men: When you tighten the pelvic muscle, then you can see your penis drawn in and your scrotum lifted up.

Men and women can also try to squeeze the muscle around the anus as if trying to stop wind. You can also find your pelvic muscle by squeezing the urethra to hold a stream of urine. These techniques are not exercises but only meant for finding the correct muscle.

Exercising the pelvic floor muscle

You can exercise while sitting, standing or lying down. So choose a position that you are comfortable with

Technique 1: Squeeze your pelvic floor muscle and hold on the contraction for 6-10 seconds. Initially you may be able to hold for lesser number of seconds but try to count 10 before releasing.

Repeat the contractions for 10 times, each day.

Technique 2: When you have stress incontinence, then your doctor might advice you to perform fast contractions.
Contract the pelvic floor muscle; hold on for one second and release. Lift up the muscle again in a gap of one second. Repeat this technique 10 times in a day.

Technique 3: Contract the pelvic muscle around your anus in the same way. Tighten it for 10-15 seconds and then release the muscle. Gradually try fast contractions. Repeat 5-10 times every day.


Other techniques of doing pelvic floor exercises

If you have problems doing yourself or need assistance, then a pelvic trainer would help you perform with the help of external aids. They are:

Vaginal cones: They are plastic devices that come in various weights. You need to insert the cone in the vagina and hold it with pelvic muscle.

Electrical stimulation: An electrical device or probe is inserted inside the rectum or the vagina to improve the activity of pelvic floor muscle.


Points to remember while doing pelvic muscle exercise
  • Do not squeeze any other muscles of your body like that of abdomen, thighs, back, or buttocks while squeezing your pelvic muscles
  • Continue breathing normally while contracting and releasing the pelvic muscles. Never hold your breath
  • Do the exercises smoothly, i.e. squeeze gently and release gently. Avoid jerky movements
  • Never hold urine when you feel the urge to urinate while exercising. Empty your bladder and then start again

You need to make pelvic floor exercises a part of your daily schedule. Do them every day to notice improvement with two months or so.

Written by: healthplus24.com, team
Date last updated: February 12, 2014

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