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How to Do Pelvic Floor Exercises at Home

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The muscles of the pelvic floor support all of the organs in the lower area of the body. Over time, they can become weak, causing them to literally droop. The sagging of these muscles can lead to spasms, pain, incontinence, and sexual dysfunction.

Since the slow deterioration of the pelvic floor doesn’t provide any visual warnings, we often won’t notice it until serious problems occur. To treat these problems or prevent them from happening, you can greatly tone and enhance these important and all to often forgotten about muscles by doing exercising regularly.

Identifying the Pelvic Floor Muscles

Before you can begin performing your exercises, you must first isolate the pelvic floor muscles. Even though we use them regularly, pinpointing them may be a little tricky for some people. There are various techniques available to make this process simpler. For females, the pelvic floor muscles can be discovered by carefully inserting a finger into the vaginal opening and attempting to squeeze the surrounding area.

For men on the other hand, one of the the easiest ways to locate these muscles is by stopping the flow of urine midstream. Another idea that works for both sexes is imagining the muscles you use to hold in gas. Attempt any method you feel comfortable with until you’ve successfully contracted them, and then make a mental note of the muscles accessed.

Relaxing Your Body

Now that you have successfully located and found the pelvic floor muscles, you now need to fully relax your mind and body. First, be sure to empty your bladder and bowels, and then find a room that offers you some privacy where you won't be disturbed. Then select a comfortable spot to either sit or lay down on your back.

Begin taking in slow deep breaths, concentrating on expanding your diaphragm. Then, scan each part of your body, from head to toe, and release all the built up tension within. It's important to pay particular attention to the muscles of your lower back, abdomen, legs, hips, and buttocks.

Performing the Reverse Kegel

Once you feel relaxed and sufficiently comfortable enough, you should start performing what's known as the reverse kegel. We call it “reverse” because it makes an emphasis on the release, rather than the contraction. So, zero in on those pelvic floor muscles, squeeze, hold for 3 seconds, and then fully release them.

Repeat this exercise at least five - ten more times, focusing on the release period. Remember to keep breathing and make an effort to improve your form. Don’t strain the muscles in your abdomen and legs; as this will just make you feel sore and uncomfortable.

Each time you perform these pelvic floor exercises at home, try to visualize your goals. For example, if you suffer from incontinence, imagine the muscles contracting when you cough or sneeze. If you suffer from pain during intercourse, imagine the muscles in your pelvis relaxing during sex. Keep practising these exercises every day or every other day when you have the free time available, and in only a few weeks you should begin to notice some amazing results in the strength and flexibility of your pelvic floor muscles.

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