Pelvic Floor Exercises
MyKORI is a tool used to help improve & exercise the pelvic floor
Pelvic Floor Exercises
To strengthen your pelvic floor muscles, sit comfortably on a chair and gently squeeze your bottom as if to stop yourself from having a poo, then squeeze tight and engaged more muscles until you can feel them squeezing at the front. If your pelvic floor muscles are very weak or you are unable to feel them contract, role up a small hand towel and place it between your legs to help stimulate the required sensation (proprioception). Squeeze these muscles 10-15 times in a row and get used to this sensation, remember to pull in from the back to the front.
Don't hold your breath or tighten your stomach, buttock or thigh muscles at the same time. The muscle contraction you are trying to feel it very localised and a very small movement deep in your pelvis, vagina. Learn to feel the difference between the tightening and relaxing movements of the pelvic floor.
When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds longer over time.
If you feel the muscles get tired take a break, have a rest between sets of squeezes. Be careful not to overdo it and always stop if you lose the muscle contraction sensation or you are not sure if you are still contracting. If you are still unsure if you are doing the exercises correctly asked your doctor for a referral to a women’s health physiotherapist.
How to check if you have engaged the pelvic floor muscle contraction
You can feel your pelvic floor muscles if you try to stop the flow of urine when you go to the toilet.
It's not recommended that you regularly stop your flow of urine midstream as it can be harmful to the bladder.
Pelvic Muscle Training
How to perform a good pelvic floor muscle contraction
There is an abundance of research evidence that highlights the successful results of pelvic floor training and it is widely used and recommended for women because of its success rate. But a high proportion of women find the exercise difficult to master. It is important to take your time to get the exercise right and you must give your exercise regime at least three months to appreciate the progress that can be achieved.
You should carry on doing the exercises, even when you notice them starting to work. Life has changed for us women over the years, we used to be more physically active, now we spend more time sitting and have more electric gadgets to make light of the housework. We have convenience food so there is no trek down to the allotment to get our fruit and vegetables, but all these changes have made our pelvic floor lazier and unless we take the time to exercises it is in an area of our body’s that unless we make the effort with it, it gets forgotten.
Pelvic Floor Muscle Contractions
Programmes For Sustainable Results
Pelvic floor muscle training is a very effective treatment if performed right and maintained over time!
It is agreed that these exercises should be the first recommended treatment for women experiencing urinary incontinence, but a few sceptics against pelvic floor muscle training believe women are not motivated enough to perform them and maintain them for their long term benefits and surgery is suggested as the first option.
So let’s get motivated ladies and show them what we women are able to achieve!
15-20 minutes a day (approximately 100 pelvic floor contractions) and just a few short weeks, you'll feel the difference! After 3months, you'll have a stronger & tighter pelvic floor. You will be more in control of your bladder, have tighter pelvic floor muscles, and increased confidence!
You need to perform a combination of fast and hold muscle contractions as well as relaxation pauses. The fast counteractions are very useful for the coughs and sneezes, along with the leg crossing we have all used I’m sure. The hold deeper contractions are for strengthening, endurance and conditioning the pelvic floor giving more support of the visceral organs and pelvic girdle. Relaxing your pelvic floor muscles is just as important as strengthening it to prevent pelvic tension.