Pelvic floor muscles play a critical role in supporting organs such as the bladder, the bowel system, and the uterus among others. The muscles may become weakened as a result of age and childbearing. When the muscles are left to stay in this hypotonic state, symptoms such as bowel incontinence, and prolapse of the pelvic organs might result. Experts always recommend physiotherapy after childbirth to help you strengthen your pelvic floor muscles and keep prolapse away. Here are a few exercises which help a lot in toning these muscles.
The bridge
The bridge is an exercise which is meant to help you improve the strength of your entire pelvic floor. To do a bridge, you lie on your back and bend your knees. Your feet should be flat on the floor and about one foot apart. You should then take in a deep breath engage the floor of the pelvis and lift your hips off the ground. After about 0 seconds, lower your hips back onto the floor and release the pelvis. You can repeat this exercise about ten times for the best results.
The wall squat
The wall squat is the second most efficient way to improve the tone of your pelvic floor muscles. To perform the wall squat, you stand against a wall, inhale and engage your pelvic floor. Take a deep breath and engage your lower pelvis. Lower yourself down as if you want to sit and hold the position for about ten seconds. Repeat the exercise at least ten times daily to achieve the desired results.
Jumping jacks
Jumping jacks are another simple yet very effective way of restoring the muscle tone of your pelvic floor. To get the best out of the exercise, you need to engage the pelvic floor as you jump. Tighten the muscles as you put your feet apart and release your pelvic floor as you put the legs back together. You can repeat this for about a minute each time for the best results.
These are a few physiotherapy tips which can help increase the muscle tone of your pelvic floor. Other tips and techniques which can be used to improve the strength of the muscles include massage and Pilates. All these exercises and procedures should be carried out in the presence of a qualified and competent massage therapist. The expert will help you execute the moves safety and protect you from hurting yourself in the process.
