Pelvic Floor Exercises for Anyone and Everyone
As per recent statistics, 1 out of 3 women who have had a baby suffer from urinary incontinence (loss of control of the bladder), and 1 out of 2 women develop some form of pelvic organ prolapse. Despite being so common condition, many people feel embarrassed to talk about it with their doctor. However, there is a method that can be used right inside the house to manage, prevent, improve, and even cure incontinence within just four weeks.
Alex Miller created the Pelvic Floor Strong program for all those women who want to learn how to stop accidental urine leakage while taking control back of their bladder.
Alex claims that she has created a targeted exercise method that requires only four minutes thrice a day to strengthen pelvic floor muscles and stop embarrassing accidental leakage problems.
Alex Miller is a fitness and pelvic health expert from Vancouver, Canada, best known for helping women strengthen and heal their bodies. She appeared in many various elite fitness studios. However, she was also one of the million Americans who suffer from leaking whenever they cough, jump, or lift any heavy object. She decided to break the traditional treatment routine and created the natural method. Since then, close to one million females have benefited from this program.
Pelvic Floor Strong is no longer a single eBook; Alex Miller has included new informational and training videos. That makes the program easy to follow since you can watch these videos on any device and perform exercises while watching training videos right from the privacy of your room.
In a hurry? Click the below link to visit the official website and get Pelvic Floor Strong to strengthen the pelvic floor muscles and live a healthy life.
What are pelvic floor muscles?
The pelvic floor muscles give you the ability to control the release of urine (wee), faeces (poo) and flatus (wind) and to delay emptying until it is convenient.
When you contract the pelvic floor muscles, they lift the internal organs of the pelvis and tighten the openings of the vagina, anus and urethra. Relaxing the pelvic floor allows passage of urine and faeces.
This function is especially important if your urethral or anal sphincters (muscles) do not work normally, as may be the case after giving birth or after prostate surgery.
Pelvic floor muscles are also important for sexual function in both men and women. In men, it is important for erectile function and ejaculation. In women, voluntary contractions (squeezing) of the pelvic floor contribute to sexual sensation and arousal.
The pelvic floor muscles in women also provide support for the baby during pregnancy and need to be relaxed during the birthing process.
Anatomy of the pelvis
The pelvic floor muscles form the base of the group of muscles commonly called the ‘core’. These muscles work with the deep abdominal (tummy) and back muscles and the diaphragm (breathing muscle) to support the spine and control the pressure inside the abdomen.
The floor of the pelvis is made up of layers of muscle and other tissue. These layers stretch like a hammock from the pubic bone at the front to the coccyx (tailbone) at the back, and from one ischeal tuberosity (sitting bone) to the other (side to side). The pelvic floor muscles are normally firm and thick.
STEP 3: MEASURE YOUR PELVIC FLOOR STRENGTH
Your pelvic floor muscles are very important to your bladder and bowel health. The pelvic floor muscles extend from the inside of the pubic bone to the anus and are woven around the vagina, urethra, and rectum, making them look almost like a basket. These muscles support your bladder and bowel, and can also help improve sexual sensation.
Measuring your pelvic floor strength can be a challenging task without the help of a professional. But, it is a vital step, as it ensures you are self-aware of the muscles that you are going to be strengthening, and informs you of your “baseline” level of strength prior to beginning an exercise program. It also helps to ensure you are contracting your muscles correctly.
Below are 3 ways you can assess your pelvic floor muscle strength. As you perform each exercise, jot down your perceived level of strength on a scale from 1 – 10, with 1 being the weakest and 10 being the strongest.
TAKE A LOOK.
This is the easiest way to examine your pelvic floor muscles. Sitting on the floor, with your back supported, prop your knees up so that your knees and hips are bent. Using a mirror, take a look at your vaginal and anal area. Contract your muscles as if you are trying to hold or stop a stream of urine. As you perform this exercise, you should see your muscles draw inwards and upwards, pulling away from the mirror.
FEEL FROM THE OUTSIDE.
Lie on your side, with one pillow under your head and another between your knees. Place your four fingers gently along the line of skin between the base of your spine and your back passage. Slowly tighten your pelvic floor muscles as you again imagine that you are trying to stop the flow of urine. This contraction may enable you to feel the area under your fingers tighten and lift.
FEEL FROM THE INSIDE.
Feeling from inside the vagina is the most accurate way of self-assessing your pelvic floor muscle strength. To begin, lie on your back or side, and, using a small amount of lubricant, insert your index finger into your vagina. Slowly bend your finger, and gently press onto the side of the vaginal wall. Contract your pelvic floor muscle by imagining that you are stopping the flow of urine. You should be able to feel a squeezing and lifting sensation around your finger.
If, after performing these self-exams, you were able to see and feel your muscles contracting, congratulations! You are correctly contracting your pelvic floor muscles. File your self-assessment ratings away so that you can refer to them in a few weeks. After you’ve been performing the exercises outlined in the next step for a few weeks, you will want to re-evaluate your strength by giving yourself a second examination.