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Disclaimer: The pelvic floor exercises and stretches mentioned in this blog should not be considered a substitute for professional advice from your healthcare provider. If you have any uncertainties, it is recommended to consult with your physiotherapist before trying any of the suggestions provided below.
Experiencing urinary incontinence or leaking while jumping or sneezing is not the sole reason to seek the expertise of a pelvic floor physiotherapist. Pelvic health physiotherapy, also known as pelvic floor physiotherapy, offers effective treatment for various conditions such as urinary incontinence, bowel incontinence, prenatal and postnatal pelvic support, painful intercourse, pelvic organ prolapse, pelvic pain, hip pain, and more. This specialized form of physiotherapy addresses pelvic issues in both biological women and biological males who experience pelvic floor dysfunction.
The pelvic floor muscles and tissues are intricately connected to our core. Beyond the visible abdominal muscles, our core includes deep muscles that play a vital role in breathing, posture maintenance, digestion, standing, walking, and changing positions. Engaging and strengthening the core and its surrounding areas not only benefit these functions but also contribute to the well-being of the pelvic floor.
Curious About The Strength Of Your Core? Give This Easy At-Home Self-Assessment Exercise A Try To Gauge Your Current Level.
Lie on your back with your knees bent at a 90-degree angle.
While maintaining relaxed breathing, gently draw your bellybutton inward by approximately 30%.
To engage your pelvic floor, contract your pelvic muscles as if you were attempting to prevent yourself from using the bathroom. Hold the contraction for 10 seconds, then release. Repeat this sequence of contractions five times consecutively.
Keep in mind that this exercise may require some practice, so be patient with yourself. If you experience discomfort or find it challenging to perform, it might be beneficial to schedule an appointment with a pelvic physiotherapist who specializes in pelvic health. They possess advanced training to assess your concerns and may conduct a consented internal examination to evaluate the function of your pelvic floor muscles and tissues. Additionally, they can provide you with personalized exercises and techniques tailored to address your symptoms and treatment objectives.
Schedule An Appointment Today!
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