Most women know that they should train these hidden pelvic floor muscles, but they are afraid of difficulties.
The secrets of successful pelvic floor training to help all women find stronger and healthier pelvic floor muscles
- Learn to exercise correctly. There are many sources of information about proper pelvic floor physiotherapy training. Women often prefer to contact a health care provider, hoping they can accurately describe how to produce this elusive grip. Unfortunately, this is not always the best strategy, since studies have shown that more than half of all women cannot make the correct correction of oral or written instructions. If you are lucky enough to be within reach of a female health physiotherapist you can use ultrasound or other equipment to help you learn the correct technique. So study the services that are available to you.
- Consider helping you with the exercise. There are many different types of physical assistance, and studies have shown that many of them are really effective. Visual feedback devices are especially useful for showing you what is happening inside your body when you try to contract your pelvic floor muscles and motivate you to continue showing that your exercises are working.
- Include strengthening your pelvic floor in everyday life. This does not only mean that you “squeeze and lift” the pelvic floor muscles, waiting at a traffic light or cooking. This means learning and accepting the correct posture in your daily life and developing a coordinated breath. There is increasing evidence that the pelvic floor muscles work in coordination with the deep abdominal muscles, forming a “belt” around the lower part of the body and providing support for the lower back.
- Avoid actions and movements that damage your pelvic floor. Weightlifting, bath stress, overweight and chronic cough can weaken or damage the pelvic floor muscles. Even more surprising, excessive or inappropriate exercises can occur.
- Exercise often enough to make a difference. Recommendations vary, but a daily session or twice a day is generally considered appropriate. If this sounds a lot, do not worry, since your workouts should not take more than 10 minutes. In the first days of an exercise program, you may need to set aside time for exercise.