Are you dealing with a leaky bladder? Urinary incontinence is an embarrassing and inconvenient condition that dramatically reduces your quality of life.
However, it’s possible to recover the control of your bladder using pelvic floor therapy. Stretching the pelvic floor is good for resolving incontinence issues, and it’s a great way to recover from the effects of childbirth and improve your sexual health.
We can’t see the pelvic floor muscles, but you know they are there when you try to control them. The pelvic floor is a “hammock” type network of ligaments and muscles that support the bladder and uterus. When these muscles lose resilience, it leads to the onset of incontinence.
By training your pelvic floor every day, you can recover the strength in your pelvic floor muscles, eliminating the incontinence from your life.
What Are the Benefits of Pelvic Floor Therapy?
There are plenty of benefits to doing pelvic floor therapy at home. Stretching the pelvic floor can assist with providing relief and recovery to many problems, including the following.
- Improving bladder and bowel control
- Recover quickly after childbirth
- Heal from pelvic surgeries faster
- Heightened sensations during sex with stronger orgasms
- Prevent prolapse of the pelvic region
- Improve your self-confidence
How Do You Locate Your Pelvic Floor?
Before you start the exercises, you need to take a few minutes to locate your pelvic floor. If you’ve never tried this exercise before, it may take some time on your first few attempts as you establish the mind-muscle connection. After a few weeks of practice, you’ll be able to locate the pelvic floor in seconds.
For newcomers to the stretches, we recommend you follow this 4-step process.
- Sit in a chair or lie on your bed and relax.
- Relax the muscles in your thighs, glutes, and tummy
- Squeeze your anal muscles in your sphincter like you want to control wind escaping
- Squeeze the muscles that you would usually use to stop the flow of urine
The first time you try, it’s best to do it when you’re urinating. Try to squeeze the muscles that stop your stream. After locating your pelvic floor, you can start with your exercises.
How Long Does It Take to See Results?
The results you see differ from person to person, depending on the severity of their incontinence, age, and how often they do the exercises.
To complete your exercises, locate your pelvic floor using the method described above. When squeezing your pelvic muscles, try to “pull” your vagina into your stomach. Hold the squeeze at the high point for 5-seconds, and then release.
Try to complete 20-reps of this exercise, three times a day for best results. You can also change the squeeze times, alternating between shorter and longer periods.
You should start to notice results after a few days, and your incontinence will eventually clear up if you keep up the exercises. The biggest challenge with resolving incontinence is completing your exercises every day.
Make your pelvic floor therapy part of your daily routine, and you’ll start seeing the results you want.