Pelvic floor muscles support the bladder, bowel and the uterus. They prevent incontinence of bladder and bowel, prolapse and are also important in sexual function. The pelvic floor can be weakened by pregnancy, childbirth, prostate cancer treatment, obesity and the straining of chronic constipation.
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⭐Info Pelvic Floor⭐
⭐How do you know if your pelvic floor is weak?
Pelvic floor dysfunction is the inability to correctly relax and coordinate your pelvic floor muscles to poop. Symptoms include constipation, straining to poop, having urine (pee) or stool leakage and experiencing a frequent need to pee. Treatments include biofeedback, pelvic floor physical therapy and medications.
⭐How do I strengthen my pelvic floor?
To strengthen your pelvic floor muscles, squeeze the muscles up to 10 times while standing, sitting or lying down. Do not hold your breath or tighten your stomach, bottom or thigh muscles at the same time. When you get used to doing pelvic floor exercises, you can try holding each squeeze for one second.
⭐How do you fix a weak pelvic floor?
Follow these steps:
- Begin by emptying your bladder.
- Tighten the pelvic floor muscles and hold for a count of 10.
- Relax the muscles completely for a count of 10.
- Do 10 repetitions, 3 to 5 times a day (morning, afternoon, and night).
⭐How long does it take to fix a weak pelvic floor?
If you're doing your pelvic floor exercises correctly, you should see progress within six weeks. This is NOT a definitive guideline! If your muscles were extremely weak, you may not see improvement for double that time. Similarly, some (albeit lucky) women can see pelvic floor muscle improvement within just 2-3 weeks.
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