Pelvic Floor Exercises: 5 Workouts to Enhance Overall Health
Pelvic Floor Exercises for Men and Women | Kegel Exercises | BP4M
It is quite common for the muscles in the human body to weaken and the bones to become brittle with the age. Even as these changes happen, both men and women, face issues related to bladder, bowel movement, urinary incontinence at a certain age, owing to various factors. Doctors say that it is often a sign of a weaker pelvis – the lower trunk of the body located between the stomach and thighs.
Pelvic floor exercises strengthen the muscles around your bladder, bottom, and vagina or penis. Strengthening your pelvic floor muscles can help urinary and fecal incontinence and sometimes, even in painful intercourse.
The pelvis forms the lower part of the trunk of the body (torso), which is situated between the abdomen and the thighs. The pelvic floor muscles provide a framework of support for the pelvic organs present at the bottom of the pelvis. In men, the pelvic organs are the bladder and bowel, while in women, the bladder, bowel, and uterus comprise the pelvis.
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These pelvic floor muscles usually weaken with age, particularly in men and women above 40 years. Also, post-childbirth in women and after undergoing prostate surgery in men, this group of muscles gradually becomes frail and feeble. This, in turn, results in bladder and bowel problems like urinary and fecal incontinence and sometimes, even in painful intercourse.
Urinary Incontinence: Causes, Symptoms, and Treatment One of the best solutions is regularly performing pelvic floor exercises. These workout moves offer some amazing advantages for human health, such as easing the birthing process and various post-pregnancy issues, augmenting sexual wellness and alleviating sexual dysfunction symptoms, promoting a quick recovery from post prostate surgery, and restoring proper bowel and bladder control.
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Five Proven Pelvic Floor Exercises for Complete Wellness
- Pelvic Floor Exercises: Kegels
While standing with your feet a little apart, bend your back and knees low enough to a sitting position and stretch out your arms in front. Contract the pelvic floor muscles for 5 seconds and then release them for another 5. Repeat this sequence 10 times, at least thrice a day.
- Squats:
Standing erect with feet spread out stoops down to a seated stance, then rises back up again. Do it 15-20 times, once a day. This exercise flexes the glute, hamstring and quadriceps, muscle groups. Also Read: Squat like MSD for Strength, Flexibility
- Bridges:
Lie on the floor, palms on the side facing down and knees bent up, with feet fixed on the ground. Push firmly with your heels, raise your hips and tighten your glutes, hamstrings, and pelvic floor, forming a bridge-like pose. Do this movement 15-20 times, taking a break between each lift.
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- Split Tabletop:
Place your body flat on the surface on your back, with legs raised such that thighs are perpendicular and lower legs parallel to the floor. Gradually, split your legs apart, to resemble a tabletop and then bring them back together. Execute this series 15 times, to stretch abs and hips, as this helps develop lean muscle mass.
- Bird Dog:
Balance your body on all fours with your arms and knees, like a dog. Slowly stretch your right arm forward and left leg backward, representing a bird and vice versa with the left arm and right leg. Repeat this routine 10 times, for at least 3 10-set runs. This motion expands the lower back, ab, glutes, and hip muscles.
Conclusions
Pelvic floor exercises, if performed on a daily basis, can work wonders in rectifying urinary and fecal incontinence issues, apart from complementing sexual activity and promoting quick healing post-childbirth in women and prostate surgery in men. These basic movements don’t require any additional fitness equipment while sustaining proper bowel movement and better bladder function. men
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