Receive Answers to Your Questions on How to Strengthen Pelvic Floor Muscles
According to one reputable study, approximately 300 million women and 120 million men worldwide suffered from urinary incontinence (UI). For many, UI can be uncomfortable, inconvenient, and embarrassing. One of the best ways to help treat and prevent UI is to strengthen pelvic floor muscles.
At Urology Associates of South Bend, we routinely work with men and women to help strengthen their pelvic floor muscles by providing simple and effective pelvic rehabilitation solutions. One of the best remedies to strengthen the pelvic floor is through special exercises. And the best thing about them is they can be done in the comfort of your own home, at any time.
Common Questions Surrounding Strengthening Pelvic Floor Muscles
At UASB, we’re used to receiving a fair amount of questions when it comes to pelvic floor muscle training. Many people have heard about Kegel exercises but are uncertain how to or who should perform them. For example, did you know that Kegels can be performed by men and women? Of course, the exercises vary due to differing anatomy, but the process is fundamentally the same.
Take a look at the following steps involved in performing Kegel muscle pelvic floor exercises:
- Women should squeeze the inside of the vaginal canal as if attempting to stop urinating mid-stream. Men should attempt to move the penis up and down without moving the rest of your body.
- After tightening the muscles, allow them to fully relax for two seconds.
Note: One “set” of Kegels is the process of squeezing and releasing the muscles.
Once you get the hang of how to properly tighten and release the pelvic muscles, try to complete five sets in one sitting. Experts recommend increasing Kegel sets to 10, three times a day. Try different variations—sitting, lying down, standing.
Naturally, patients have several common questions about pelvic-floor exercises that our expert, UASB urologists are happy to answer. Take a look at some of the most asked Kegel queries:
Q: How often should I do pelvic muscle exercises?
For best results, experts recommend practicing kegel exercises twice a day with a minimum of 30 repetitions.
Q: Is there a wrong way to perform Kegels?
While you can’t hurt yourself doing Kegel exercises, there are some common mistakes. For example, many people engage the wrong muscles when first attempting Kegels. Make sure that you’re not tightening the muscles in the buttocks, abdominals, or thighs. One of the best ways to ensure you’re utilizing the correct muscles is by evaluating yourself in the mirror as you practice Kegel exercise.
Q: How effective are pelvic muscle exercises? When will I notice results?
Provided that an individual practices pelvic floor muscle training as prescribed by a urologist, improvement usually occurs after six weeks of vigilant exercise. Studies prove that pelvic floor rehabilitation through exercise is one of the most beneficial and successful treatment pathways to improve urinary incontinence and quality of life.
Q: Can pelvic muscle training improve anything else besides UI?
Yes. Studies show that women practicing Kegel exercises during the postpartum period have shown improvement in sexual self-efficacy, after being released for sexual activity by an obstetrician. In addition to the loss of muscle strength after childbirth, women sometimes experience pelvic pain, UI, and lack of sexual satisfaction. One study found, after eight weeks of practicing exercises to strengthen your pelvic floor muscles, these issues and others improved.
Compassionate Care You Can Trust
At Urology Associates of South Bend, we’re committed to patient safety, comfort, and trust. Our urologists have combined decades of education and experience in treating a range of conditions, from urinary incontinence to sexual dysfunction and more. Your privacy is our top priority. We guarantee compassionate and gentle care to patients of all ages and stages of life.
If you would like more information on how to strengthen pelvic floor muscles or would like to schedule a consultation, call us anytime at (574) 234-4100.