{"id":14641,"date":"2022-07-19T08:51:04","date_gmt":"2022-07-19T08:51:04","guid":{"rendered":"https:\/\/www.booksofall.com\/in\/?post_type=product&#038;p=14641"},"modified":"2022-07-19T08:51:05","modified_gmt":"2022-07-19T08:51:05","slug":"pelvic-floor-exercise","status":"publish","type":"product","link":"https:\/\/www.booksofall.com\/in\/pelvic-floor-exercise\/","title":{"rendered":"Pelvic Floor Exercise"},"content":{"rendered":"<h3>Purpose<\/h3>\n<ul>\n<li>Strengthen <a href=\"https:\/\/www.nhs.uk\/common-health-questions\/womens-health\/what-are-pelvic-floor-exercises\/\">pelvic floor muscles<\/a> for better bladder and bowel control<\/li>\n<li>Prevent or correct <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/15468-cystocele-fallen-bladder\">prolapse (drooping) of bladder<\/a>, uterus or bowel due to weakening pelvic floor muscles<\/li>\n<li>Prevent urine leakage when you cough, sneeze or jump<\/li>\n<li>Improve muscle tone, especially during pregnancy and postnatal period so as to prevent stress incontinence after delivery<\/li>\n<li>Increase vaginal tone that may help to improve sex life<\/li>\n<\/ul>\n<h3>What are pelvic floor muscles?<\/h3>\n<p>The <a href=\"https:\/\/en.wikipedia.org\/wiki\/Pelvic_floor\">pelvic floor<\/a> is made of layers of muscles stretching from the pubic bone in the front to the base of spine at the back. It consists of 3 groups of muscles surrounding the urethra, vagina and rectum.<\/p>\n<h3>What causes pelvic floor muscle weakness?<\/h3>\n<ol>\n<li>Multiple childbirth<\/li>\n<li>Being overweight or obese<\/li>\n<li><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/constipation\/symptoms-causes\/syc-20354253\">Chronic constipation<\/a><\/li>\n<li>Persistent heavy lifting<\/li>\n<li>Chronic coughing<\/li>\n<li>Changes in hormonal levels at menopause<\/li>\n<li>Normal ageing<\/li>\n<\/ol>\n<h3>Becoming familiar with your pelvic floor muscles<\/h3>\n<ul>\n<li>While you are passing urine, try to stop your urine flow midway. Hold for 3 seconds and then relax. If you are able to control the urine flow, it means you can master this skill successfully<\/li>\n<li>While you are concentrating on tightening the muscles around your vagina, you should have a \u2018tightening and lifting inward&#8217; feeling. You may be unable to feel this at the beginning if your pelvic muscles are weak<\/li>\n<li>To know the muscles that control your anal sphincter, tighten the muscles around your anus as if you are holding flatus. Hold for 3 seconds and then relax<\/li>\n<\/ul>\n<p>Once you are able to identify the above muscle groups, you may start practising the following pelvic floor exercise<\/p>\n<p>*Remember! This only helps you to become familiar with your pelvic floor muscle. You should NOT do it very often as it may cause problems with correct bladder emptying<\/p>\n<h3>How to perform pelvic floor exercise?<\/h3>\n<ul>\n<li>Lie, sit or stand with your knees slightly apart<\/li>\n<li>First relax your thighs, buttocks and abdomen<\/li>\n<li>Concentrate and use all 3 different groups of pelvic floor muscles together, i.e. the urethral, vaginal and anal muscles<\/li>\n<li>Tightening this group of muscles slowly as if you are trying to withhold passing urine or flatus. You should have a &#8216;tightening and lifting inward&#8217; feeling<\/li>\n<\/ul>\n<h4>&#8216;Long Squeezes&#8217; or &#8216;Slow Contractions&#8217;<\/h4>\n<p>When you have tightened your muscles to your limit, hold the contraction for 10 seconds, release gradually, rest for 10 seconds and then repeat the above steps. These are called &#8216;long squeezes&#8217; or &#8216;slow contractions&#8217;, which help to build up the endurance of the muscle group.<\/p>\n<h4>&#8216;Short Squeezes&#8217; or &#8216;Quick Contractions&#8217;<\/h4>\n<p>You can also do the same exercise quickly and hold the contraction for a second or two and then relax. These are called &#8216;short squeezes&#8217; or &#8216;quick contractions&#8217;, which helps your muscles react quickly to sudden pressure (from coughing, sneezing or jumping) on the bladder.<\/p>\n<p>Start with 3 cycles every day; for each cycle, you may combine &#8216;slow contractions&#8217; and &#8216;quick contractions&#8217;.<\/p>\n<p>For &#8216;slow contractions&#8217;, contract, hold and release the muscles up to 10 to 30 times; for &#8216;quick contractions&#8217;, contract, hold and release the muscles up to 5 to 10 times.<\/p>\n<h4>When to perform the exercise?<\/h4>\n<p>For beginners, do it while you are lying down on the bed; when you are getting used to it later, you can do it while you are sitting or standing during your daily living, e.g. doing housework.<\/p>\n<h4>Important Notes<\/h4>\n<ul>\n<li>You should squeeze and lift the pelvic floor muscle (do not push as if you are passing faeces)<\/li>\n<li>Don&#8217;t practise the pelvic floor exercise during urination<\/li>\n<li>Don&#8217;t hold your breath or stop breathing while doing the pelvic floor exercise<\/li>\n<li>Don&#8217;t squeeze other muscles at the same time as you squeeze your pelvic muscles, for example, the back muscles or the buttocks<\/li>\n<li>Don&#8217;t give up! Sometimes it takes 2 to 6 months to notice the improvement<\/li>\n<li>Incontinence can have many causes. Seek advice from your health care providers if you have any queries<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p><iframe frameborder=\"0\" allowtransparency=\"true\" allowFullscreen=\"true\" style=\"width: 100%; height: 820px; border: none;\" src=\"https:\/\/online.visual-paradigm.com\/share\/book\/pelvic-floor-exercise-10xuwvdn52?p=1\"><\/iframe><\/p>\n","protected":false},"featured_media":14648,"template":"","meta":{"_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"Train your pelvic floor muscles after pregnancy. 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