Pelvic exercises which are otherwise called kegel exercises or pelvic floor muscle training is a treatment for stress related urinary incontinence.It also helps to prevent pelvic organ pro-lapse, aids in child birth and, also helps women to reach orgasm.
In order to get effective result the pelvic exercises are to be carried out in a proper manner. For this it is necessary to have knowledge about the pelvic floor muscles.
Identify Pelvic Floor Muscles
The best way to identify these muscles is to tighten the muscles around the vagina and anus so as to stop the flow of urine or wind through them. These are the pelvic floor muscles. Do this exercise only on empty bladder as other wise it may lead to urine retention; however it can be done either by sitting or standing or by lying down.
Tips to do Pelvic Exercises
Sit straight in a chair and keep the back up right. Keep the knees slightly apart with the feet kept flat on the floor. Legs can be even stretched out with a cross at ankle level.
Lean on the kitchen counter with a flexed hip or stand by the side of a chair. Keep the feet shoulder width apart with the toes pointed slightly outward and knees slightly bent.
Lie down flat on the floor or bed or can even use pillow to support the head. Keep the feet slightly apart and knees bent a little. Even a pillow can be used to support the knees.
Once the position that is comfortable to the practitioner is selected, then tighten the pelvic floor muscles and hold that position for three seconds. Then relax for another 3 seconds.
Repeat this ten times at a stretch. Once the contracted posture is held for three seconds then gradually increases the tenure of each contraction to ten seconds. One can practice 10 to 20 sets of such contraction per day. While doing this exercise the practitioner should not hold the breath and should breathe normally.
What makes practicing this exercise so beautiful is that it doesn’t consume much of your time and can be done by standing near the washbasin while brushing the teeth, or washing dishes, sitting for the dinner or while doing makeup or when resting on the bed.