Pelvic Floor Relaxation Exercises

Strengthening exercises can often help to resolve complications with the pelvic floor. Often, those with pelvic floor problems will experience pelvic pain and incontinence. One of the best ways to help with these issues is to exercise the muscles around it. Strengthening the muscles in the pelvic floor actually helps it to relax. Performing Kegel exercises is an effective way to help strengthen and relax the pelvic floor.

Kegel Basics

• Kegel exercises strengthen the muscles in your pelvic floor. When your muscles are strong, they help relax the pressure and tension that is placed on the pelvic floor by providing support. Before you perform your Kegels, you should identify which muscles you need to work, suggests the WellSphere website. To do this, stop your urine flow while you are in midstream. The muscles you use to do this are the same that are strengthened with Kegel exercises.

Performing Kegels

• To begin Kegel exercises, you might want to engage in a mental exercise to help you get started, advises the Function Ability Physical Therapy website. Imagine your pelvis as an empty bowl with a hammock at the base. Visualize lifting the hammock and squeezing around it, just like you do when you stop your urine flow. Hold this squeeze for ten seconds in total, but try to squeeze harder after five seconds. Repeat this process ten times, and try to complete three sets daily.

When to Perform Kegels

• Performing Kegels may be uncomfortable and unpleasant at first, especially if you have severe pelvic floor issues. Just like with most things, though, the more you practice, the easier they become. Fortunately, Kegels can be performed anytime and anywhere without anyone knowing what you are doing. Therefore, perform your Kegel exercises when you are standing, sitting, working, visiting or anywhere you are able. You will likely notice improvement in the pelvic floor after a few months of training, as it takes some time to strengthen this complex set of muscles.