Our body gets worn out with time, and different body parts might become dysfunctional or start malfunctioning. From major body organs to tiny nerves, anything can start functioning abnormally, including our muscles.
Just like other muscles of the body, pelvic floor muscles can also get weak and lose the strength to support the pelvic organs.
The pelvic floor is a whole system comprised of tissue, muscles, ligaments, and nerves that work together to keep the pelvic organs in their places and facilitate their functionality.
Both men and women can experience the issue of the weak pelvic floor, but the good thing is that this issue is curable. People facing the severe issue of pelvic floor weakness can go for pelvic floor physiotherapy, while those with a minor issue can resolve it with some easy exercises.
Here are given some exercises which are the easiest and the most natural way to strengthen the pelvic floor:
Kegels:
This exercise is best known for tightening and strengthening the pelvic muscles to regulate the functionality of pelvic organs.
- Sit comfortably and tighten the pelvic muscles. Just stretch the pelvic muscles, not the muscles of the thigh or abdomen.
- Now sit in this position for 4-5 seconds. After some time, you can increase this time to 10 seconds.
- After the recommended time, exhale and let go of the hold of muscles gradually.
- Repeat this process 10 times in the beginning, and later you can take it to 20 times in a row.
Bridge:
Though bridge exercises are usually to strengthen the lower muscles, but it can also be good for the pelvic floor.
- Lie down straight on the back and put your arms flat on the floor with downward palms. Then bend the knees and put your feet flat on the floor.
- Stretch your pelvic muscles and lift it from the floor.
- Stay in this position with stretched pelvic muscles for 3-8 seconds.
- Now relax for a few seconds and repeat 10
This is an effective exercise to regain the strength of weakened pelvic muscles.
Squats:
Squats have many benefits, and it helps to strengthen leg muscles as well as pelvic floor muscles.
For squats:
- Stand straight with apart feet.
- Straighten up your arms in a way that they are parallel to the floor and bend your knees.
- Keep your back straight while bending and knees in line with the feet.
- Tighten up the pelvic floor while regaining standing posture.
- Repeat this exercise up to 10 times, then rest.
- You can continue this exercise up to 2-3 sets.
Make it Part of Routine:
Initially, it might seem hectic to perform the exercise and taking out time for the exercise might seem difficult. But it will become easier if you will make it part of your routine.
Perform them during cooking, watching TV, chatting with your friends on the phone or even during your break hours. And you will not find it burdensome anymore.
