5 pelvic floor muscle exercises at home

The pelvic floor muscles and fabrics are attached to the bones on the bottom of the pelvis. The pelvic organs include urethra, bladder, intestine and rectum, and in cases of women, the pelvic floor also includes the uterus, cervix and the vagina.

Why do you need training exercises of the pelvic floor muscle?

Damage or weakening of the pelvic floor muscles or fabric has a person directly affects one person and arises the following problems:

• Leakage in urine or urinary incontinence,
• Improper pelvic pressure,
• Pain in the lower back,
• Beck printing or abundance,
• To urinate the frequent urine,
• Painful urination,
• Constipation,
• Difficulties with intestinal movements,
• Chair clever,
• Pain with sexual intercourse,
• Pain in the pelvic region or in the genitals,
• Pelvic muscle pasmen.

There is also a connection between male sexual function and pelvic floor function. In order to be very specific, the physiotherapy of the pelvic floor may improve erectile dysfunction and ejaculation problems.

Top 5 exercises to strengthen your pelvic floor

There are some simple exercises that can help you to activate the pelvic floor at any time and anywhere, even at home. However, it is also advantageous to include specific exercises that strengthen and target the pelvic floor muscles. These five exercises can largely be divided into three hypotone pelvic floor muscle exercises and two hypertonic pelvic floor muscles.

(a) Hypotonic exercises of the pelvic floor muscle

1. Fast flick cone

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The fast flick cone requires quick contractions of your pelvic floor to activate the muscles faster and more to stop when sneaking or coughing leaks.

1. At the beginning, put on the floor with curved knees on the floor. (If you go into this exercise easily, try to sit or stand while you run it out.)
2. Find your pelvic floor muscles.
3. Attach, pull your navel to your spine and quickly let yourself together and leave your pelvic floor muscles free. The aim is to forgave yourself 1 second before publication.
4. Keep consistent breathing consistently.
5. Repeat the fast film 10 times and rest for 10 seconds. Make 2–3 sentences.

2. Heel slides

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

1. Start lying on the floor in a neutral position with bent knees and pools.
2. Inhale and then exhale through the mouth.
3. Draw your pelvic floor, switch on your core and push your right heel away from you. Just go as far as possible without losing your connection to your deep core.
4. Find the lower position, then take on and bring your leg back to the starting position.
5. Repeat.
6. Make 10 foils on each side before you switch to the other.

3 .. marches or toe taps

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As with heel slides, the marsh exercise increases the core stability and promotes the contractions of the pelvic floor.

1. Start lying on the floor in a neutral position with bent knees and pools.
2. Breathe in into your chest, then breathe out through your mouth and naturally let your ribs compressed.
3. Draw your pelvic floor and switch on your core.
4. Slowly lift one leg into a table top.
5. Slowly lower this leg into the starting position.
6. Repeat the movement by alternating legs. You shouldn’t feel pain in your lower back. It is important that your deep core remains engaged during the entire exercise.
7. Alternative legs for 12 to 20 times.

(b) hypertonic exercises of the pelvic floor muscle

For someone who has a short or narrow pelvic floor, hypertonic exercises can provide a certain amount of relaxation and extension. The extension is as important as the strengthening.

4. Happy baby pose

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The happy baby pose is a great addition to a pelvic floor routine when stretching and sharing is the goal.

1. Start lying on the floor with curved knees.
2. Bring your knees to your stomach at an angle of 90 degrees, with the soles of the feet up.
3. Keep the outside or inside of your feet.
4. Open your knees until you are a little wider than your upper body.
5. Bring your feet on your armpits so that your ankles are over your knees.
6. Bend your heels and push your feet into your hands. You can stay in this position for several breaths or gently rock from one side to the other.

5.

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Display fur breathing promotes the functional relationship between the diaphragm and the pelvic floor. It is also an excellent exercise to reduce stress.

1. Start with flat on the floor on a yoga or a practice mat. You can also perform the exercise in a seated position.
2. Make progressive relaxation for a few seconds. Focus on releasing the tension in your body.
3. When you have relaxed, put a hand on your stomach and the other on your chest.
4. Breathe in through your nose to expand your stomach. Remember your chest should stay relatively quiet.
5. Breathe in for 2 to 3 seconds and slowly breathe out.
6. Repeat a hand on your chest several times and one on your stomach.

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