activating pelvic floor muscles

The pelvic floor muscles are a group of muscles that form a sling or hammock at the base of the pelvis. These muscles support the bladder, uterus (in women), and rectum and help to control the release of urine, feces, and gas. The pelvic floor muscles are also involved in sexual function and play a role in childbirth by helping to support the baby during delivery.

Weakness or damage to the pelvic floor muscles can result in urinary incontinence, pelvic organ prolapse, and sexual dysfunction, among other problems. Strengthening the pelvic floor muscles through exercises such as Kegels can help to prevent these problems and improve overall pelvic health.

Process Of Activating Pelvic Floor Muscles

To activate the pelvic floor muscles, follow these Pelvic Muscle Activating exercise for all the Age groupssteps:

  1. Find a comfortable and private place to sit or stand.
  2. Relax your thigh, buttock, and abdominal muscles.
  3. Imagine you are trying to stop urination or gas and contract the muscles you would use for that.
  4. Hold the contraction for 5 to 10 seconds, then relax for 5 to 10 seconds.
  5. Repeat this contraction and relaxation sequence 10 to 15 times.

It may take some time to feel the pelvic floor muscles and to contract them correctly, but with practice, you should be able to strengthen these muscles for improved bladder control and other health benefits.

Pilates for the Pelvic Floor for Everyone

To treat pelvic floor issues that can be hypotonic, Crouch recommends these three exercises:

Quick flick Kegels

Crouch suggests that”the fast flick Kegel demands quick contractions of the pelvic floor to stimulate the muscles more quickly and strengthen them to prevent leaks when coughing or sneezing.

  1. Begin by lying down on the floor, and knees bent, with your feet on the ground. As the exercise becomes more comfortable, begin standing or sitting as you complete it.
  2. Locate your pelvic floor muscles by following the techniques described in the previous paragraphs.
  3. Inhale, bring your navel towards your spine, and stretch and release the muscle groups in your pelvic floor. Try to contract for one second before release.
  4. Keep your breathing steady throughout the day.
  5. Repetition the fast flick ten times, and then take a break in between for 10 minutes. Do two sets.

Slides for the heel

Heel slides promote pelvic floor contractions and target abdominal muscles deep in the abdomen.

  1. Begin by lying on the floor with your legs bent with your knees and pelvis in a neutral posture.
  2. Inhale through the chest, and exhale with your mouth, allowing your ribs to expand naturally.
  3. Lift your pelvic floor, secure your core, and move your right foot away from yours. Limit yourself to the distance you can without losing the connection to your heart.
  4. Find the lowest position, exhale, and return your leg to its starting position.
  5. Repeat.
  6. Do ten slides each on either side before switching to the next leg.

Marches (also known as toe taps)

Like heel slides, the marching exercise improves core stability and stimulates the pelvic floor to contract.

  1. Start by lying on the floor with your legs bent with your knees and pelvis in a neutral posture.
  2. Inhale through your rib cage, Then exhale through your mouth, allowing your ribs naturally expand.
  3. Bring your pelvic floor forward and secure your core.
  4. Slowly raise one leg to a tabletop.
  5. Slowly lower the leg back to the position from which you started.
  6. Repeat the exercise with your legs in alternating positions. There shouldn’t be any discomfort in your lower back. Your deep core must stay active throughout the whole movement.
  7. Alternate legs 12-20 times the amount total.