There are two pelvic muscles that do most of the work. The first in shape resembles a hammock, and the other in the shape of a triangle. These muscles play an important role in not passing urine and feces. Performing pelvic exercises just 5 minutes three times a day can be helpful and very helpful when it comes to bladder control. If you do this exercise more often, it will help strengthen the muscles that support the bladder and other organs.
To begin to strengthen these muscles, here are a few pelvic exercises you should do:
Pelvic floor exercises
Sit in a comfortable position and tighten these muscles about 10-15 times in a row. Avoid holding your breath or tightening your buttocks, abdomen, or thigh muscles. Once you are used to doing such exercises, you can also hold each handle for a few more seconds. You can also add more compression every week if you wish. Just don’t overdo it and don’t forget to take a break between the series of compression.
Slope of the standing pelvis guide
Remain upright; legs should be separated by a hip. Bend your knees slightly so that they are elastic and soft. Move the pelvis back and forth several times before holding the tailbone forward in this stretch.
Pelvic tilt lie
Lie on the floor, feet should be level, and knees bent at a distance of about 12 inches from each other. Squeeze your stomach to tilt your pelvis and help flatten your back to the Pelvic Floor North York. Then release and repeat about 3-5 times.
If you don’t have time to complete these exercises, you can also strengthen them:
- wash up
- brush your teeth
- sitting and having lunch
- make up
- sitting in a car at a traffic light
- talk on the phone
- read a book
- watch TV
Also keep in mind that each time your stomach pressure raises, you may lose urine. Such activities include sneezing, coughing, lifting items, laughing, sitting, carrying items, climbing stairs, and standing. These actions put pressure on the bladder, which can cause it to empty. To avoid losing unwanted urine, always tighten your pelvic muscles before doing this. Try to delay them especially in the most stressful moments.
After a few months of doing pelvic exercises, you’ll get significant results. You should do the exercises more often, especially when you feel that you are doing well. Strong pelvic muscles will benefit you, especially when you are older.