3 pelvic floor exercises to strengthen your pelvic floor!
Do you also have wet pants when making your first jumping jacks or when you have to sneeze? About 30% of women suffer from incontinence after pregnancy. Many women do not know that this has to do with their pelvic floor muscles. This muscle group has a hard time during and after pregnancy. Due to the pressure of the baby and the delivery, the pelvic floor muscles loosen up and the connective tissue becomes more flexible. Fortunately, there are plenty of solutions to get rid of the incontinence (material).
The pelvic floor consists of muscles and connective tissue and these are located in the lower abdomen in women. This muscle runs from the tailbone to the pubic bone and between them are three openings: the urethra, the vagina and the anus. This hammock at the bottom of your stomach, because that's what it looks like, has a number of different functions, including closing your urethra, vagina and anus. The pelvic floor ensures that you do not just pee your pants or fart. In addition, it also has a very important function during sex. It is important that your pelvic floor muscles are relaxed in order to have pleasant sex.
You understand when a baby comes into the world through a vaginal delivery, these muscles have had a hard time. The pelvic floor muscles are stretched and the connective tissue is affected. But don't panic, it can just recover. This often happens in the first few weeks after childbirth. It may be the case that the muscles do not tighten up on their own, but pelvic floor exercises are often desired.
Pelvic floor exercises
Report the problem/complaint! Don't hang around with it for too long. There are special specialists who can help you with this, but you can also get started yourself with simple exercises or aids. Make sure not to train your muscles too hard, because then they can become too tense. Find a nice balance between the pelvic floor exercises.
Intimate Health has developed a pelvic floor trainer . Weight trainers to perform Kegel exercises. Below we explain three types of pelvic floor exercises:
- Start with the trainer with the lowest weight
- Be patient it can take up to 6 to 12 weeks for your vaginal and pelvic floor muscles to get stronger
- Make sure you are in a calm and pleasant environment when you start using the trainer
- If you experience pain, stop immediately
How do I bring in the trainer?
- First always wash your hands and trainer always with warm water and a little bit of soap, dry carefully with a towel.
- Apply a small amount of water- based lubricant to the tip of the trainer for easier insertion
- Lie on your back with knees slightly bent and slightly apart
- Insert the trainer and make sure the cord hangs outside the vagina
Pelvic floor exercise 1
Gently contract your pelvic floor muscles to lift and squeeze the trainer. Hold for 5 seconds and relax for 10 seconds. Repeat 10 times and do 3 sets a day. Build up this movement to 10 seconds.
Pelvic floor exercise 2
Gently contract your pelvic floor muscles to lift and squeeze the trainer. Hold for 1 second and relax for 1 second. Repeat 5 times; rest for 10 seconds and repeat 5 times. In total 1 set contains 25 moves. Do 3 sets a day.
Pelvic floor exercise 3
Tense your pelvic floor muscles gently and feel that the trainer is properly in place. Start the day with normal movements such as walking, bending, bending etc. Do 2 sets a day of 15 minutes.
Always consult an expert or doctor in case of doubt or pain.
Click here for the pelvic floor trainers.