How To Squeeze Your Pelvic Floor Muscles

The first step is to learn to produce a proper contraction of these muscles.

How to squeeze your pelvic floor muscles.

If you cannot feel your muscles contracting change your position and try again. Try it a few times in a row. This will allow your muscles to recover from the previous contraction and prepare for the next. Keep your abdominal thigh and buttock muscles relaxed while doing pelvic floor exercises but do contract your anal sphincter muscles during kegels.

Now squeeze your pelvic floor muscles while you continue to breathe normally. But a recent survey showed that while most women knew what pelvic floor exercises were 96 4 and could feel their pelvic floor muscles working when they tried to squeeze them 95 6 less than two out of 10 women 17 6 did their pelvic floor exercises daily. To strengthen your pelvic floor muscles sit comfortably and squeeze the muscles 10 to 15 times. When you get used to doing pelvic floor exercises you can try holding each squeeze for a few seconds.

Try tightening your muscles really gently to feel just the pelvic floor muscles lifting and squeezing in. Exercising your pelvic floor muscles once you have mastered the art of contracting your pelvic floor muscles correctly you can try holding the inward squeeze for longer up to 10 seconds. Not your buttock muscles. First tighten squeeze the muscles around the back passage as if you re trying to stop yourself passing wind.

This is the most important part of the pelvic floor muscle exercises as there is no point doing them if you are not doing them correctly. For best results focus on tightening only your pelvic floor muscles. A good way to start is squeeze and hold your pelvic floor for 5 seconds relax for 5 seconds and then repeat for 5 sets. Doing pelvic floor muscle exercises the wrong way can be bad for you so please see a health professional if you cannot feel your muscles hold or relax.

You can also try quick flicks where you contract then relax your muscle 15 times as quickly as you can. The other set of wrong muscles are the muscles of the buttocks bottom. This exercise is a rapid squeeze and release movement that builds the ability of the pelvic floor muscles to respond quickly. To perform this exercise a person should.

Be careful not to flex. To identify your anal sphincter muscles squeeze your muscles as if you re trying to stop yourself from passing gas. Do not hold your breath or tighten your stomach bottom or thigh muscles at the same time. Tighten your pelvic floor muscles hold the contraction for three seconds and then relax for three seconds.

After a contraction it is important to relax the muscles. To test whether you are tightening your.