viewcount 76share

MAY YOUR COFFEE, PELVIC FLOOR, DEDICATION, AND WILL POWER BE STRONG!

Ismat Khoja
Ismat Khoja
Okay But, What is pelvic floor?
Pelvic Floor is a set of muscles which supports the bladder, bowel and uterus (in females)
Women majorly face pelvic floor weakness post pregnancy and when they get older.

What can pelvic floor weakness lead to?
• Stress incontinence, where one is unable to hold her pee, may end up leaking while laughing, coughing, sneezing or while lifting heavy.
• In extreme cases one can feel the projection of the uterus in the above-mentioned activity, this is called prolapse. Such cases requires surgical intervention.

When can someone start strengthen the pelvic muscles?
Pelvic floor exercises are the exercises that can be started at any point of life. Pregnancy and soon after the delivery these exercise can be included in the program. Strong pelvic floor increases sensitivity during intercourse resulting into stronger orgasms in women 

How to strengthen?
• Pelvic floor contraction can be done slowly (Pull your pelvic floor in and up, hold-2-3-4, relax) or quickly (Hold-Relax-Hold-Relax).  

Appreciating if the pelvic floor is really contracting or not is a big task.

Few instructions that can help you contract your pelvic floor efficiently:
• Imagine stopping passing urine
• Imagine gripping to stop a tampon falling out
• Pelvic floor contractions can be performed in any position, but to start with, sitting on a hard chair leaning forward to support forearms on knees, with thighs and feet apart, is useful.
• 200 contractions/day must be attempted. Its not an impossible task as it sounds. It can be achieved by doing 4 sets of each of 50 reps every time you feed the baby, or while sitting in the office.
•Do not try holding your pee while peeing in real sense as it may lead to urinary tract infection.