The term pelvic floor refers to those muscles of the pelvic diaphragm that support the pelvic organs and span the bottom of the same. The pelvic organs are actually bowel and bladder in men and uterus and bowel in women. If these organs do not function properly, you are likely to suffer from acute stomach pain. However, common causes of weak pelvic muscles include obesity and thyroid. Adding to this, chronic constipation too can lead to a weak pelvic floor. To save yourself from such dangerous internal issues, you must ensure following a few exercises that are designed to improve and maintain the function of pelvic muscles.
Given below are a few tips that can help you to strengthen and improve your pelvic floor for good bowel or bladder movements.
When In The Toilet
If you are a pregnant lady by following a right pelvic floor exercise will help you to clear your bowel or safely and efficiently. When sitting on the commode to empty your bowel, you should try to slow your stream of urine. This step might be difficult to perform but is not impossible. You should do this to learn which muscle will help you to empty your bowel securely. However, this step should only be performed once in a week as a frequent performance of the same might bring about unbearable abdominal discomfort in you.
Usefulness Of Squeezing
If you are a lady that suffers from frequent constipation, you must try to squeeze your muscle around your back passage and urine spot at the same time. Try breathing in while doing this and stop when you feel a sense of lift within you. However, you should not release the lift when you stop squeezing your pelvic floor muscles but should ensure holding on to it for eight seconds. Once you are done counting eight, you can let go of the pressure built within you. This muscle exercise might be difficult, but it is something that ensures proper bowel movement in women.
Repetition Of Squeezing
All women must ensure repeating the squeezing and lifting step around eight to twelve times in the washroom. While performing this step you should keep your thighs relaxed and avoid tightening your buttocks as this can lead to a difficulty in clearing your bowel. Tightening your thighs, too, can lead to sudden and unbearable stomach cramps in you.
Best Exercise For Men
If you are a man that suffers from constant constipation, the most beneficial exercise for you to improve your pelvic muscles will include sitting or lying down with buttocks, thighs and stomach relaxed. This will pull up your pelvic muscles and help your pelvic organs to release the pressure required to empty your bladder.
Squeezing Exercise For Men
To clear your bladder, you must squeeze the ring of the muscles around your back passage. You must ensure breathing in and out while doing this to bring about the necessary pressure required to clear the matter from your back passage. Try relaxing your muscle slowly as a hasty step can lead to a sudden catch in your back. Try squeezing your muscles and relaxing the same a couple of times to bring about safe clearance of waste from your back passage.
Step To Perform Before Pregnancy
If you are planning to have a baby, it will be vital for you to know that pregnancy is a time when women continually undergo constipation. To avoid this nuisance, you must ensure practicing pelvic muscle exercise at least twice a day. This exercise will not just encourage you to have better bowel movements now but will also keep you from using extra force to clear your bowel during pregnancy.
Avoid Excess Medicine intake
Pelvic exercises are designed to improve your pelvic muscles naturally. The increase of medicine consumption is harmful to pregnant women and lactating mothers as this might help you to clear your bowels but at the same time can cause various side-effects in your babies. To avoid medicines, you must ensure practicing pelvic muscle exercise regularly. Practicing these activities for ten minutes, every day, will relieve you of constipation.
