How to Keep Your Pelvic Floor Strong and Healthy?
- A healthy pelvic floor is crucial for well-being. Whether you're young or old, male or female, taking care of your pelvic floor muscles should be a part of your daily routine. Some of the best ways to keep your pelvic floor strong and healthy are:
- - Kegel exercises: To perform Kegel exercises, contract and hold the muscles of the pelvic floor for a few seconds, then release and relax them for a few seconds. Repeat this cycle for 10-15 repetitions, 3-4 times a day.
- - Maintaining a healthy weight: Being overweight can weaken the pelvic floor muscles over time. This is because the muscles that support the bladder, bowel, and uterus are strained, which can lead to problems like urinary incontinence and pelvic organ prolapse. Extra weight can weaken back and hip muscles, causing pain and discomfort.
- - Avoiding constipation: Straining during bowel movements can weaken the pelvic floor muscles and put pressure on the organs they support. This can lead to problems like urinary incontinence and pelvic prolapse. To prevent this, eat a high-fiber diet and drink plenty of water.
- - Practicing good posture: Poor posture can strain the pelvic floor muscles by tilting the pelvis and changing the angle of the bladder, bowel, and uterus, which can then put extra pressure on the muscles that support them, including the pelvic floor muscles.
- By incorporating these simple steps into your daily routine, you can maintain a strong and healthy pelvic floor, no matter your age or gender.
- Source:- https://www.thewomanscenter.com/blog/5-ways-to-strengthen-your-pelvic-floor
- Disclaimer:- This information is intended to supplement, not substitute, advice from your healthcare provider or doctor. It does not cover all possible uses, precautions, interactions, or side effects, and may not be appropriate for your specific healthcare needs. Always consult with your doctor or another qualified healthcare provider before modifying or discontinuing any prescribed portion of your healthcare plan or treatment, in order to determine the best course of therapy for you. Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki.
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