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Pelvic Floor Muscles and Kegel Exercises

Sep 25th 2010 at 6:58 AM

Source http://www.emmalifetips.com

Pelvic floor muscles are vital in the body and they provide the needed stability for organs such as the bladder, uterus and bowel. These are organs of the lower abdominal cavity. Their supportive role in this regard is crucial and there are a number ofmuscles that will compose the pelvic floor often called the pelvic diaphragm.

Pubococcygeus muscles are an example and they are commonly referred to as the PC muscles. They will be found around the vagina, the anus and the urethra. For this reason, they need to be very strong because upon weakness, the function of these organs might be compromised.

There are so many things that will have a hand in damaging these muscles and the following are just a few examples. There is childbirth, coughing that is prolonged, aging, passiveness or inactivity, injury caused by an accident, obesity and the list goes on and on.

There are many things that can come as a result of a weak pelvic floor that include incontinence which may be urinary, lack of sexual pleasure, prolapsed uterus and even bladder. These muscles therefore need to be strengthened so that they can perform their roles effectively.

There are specialized exercises that are specially formulated to help people make their pelvic floor muscles a fit as a fiddle. They are commonly known as Kegel exercises.

During pregnancy, these exercises are advised so that the process of childbirth can go smoothly reducing the chances of injury. The Kegel exercises will definitely help women maintain and enhance their orgasms and this is definitely a good direction to take.

It is vital therefore, for all to identify these muscles and learn how to apply Kegels for best results and the following is a breakdown.

• While urinating, try and stop the flow of the urine. When this happens, these are the right muscles to work. Another way to identify them is to squeeze the environment that surrounds the inside of a vagina and these will no doubt be themuscles in question.

• Squeezing the muscle with a finger will cause them to harden and the pelvic floor will move up. The tightening then relaxation will amount to a good work out. However, those who hold urine will a full bladder might not get the best results. Try holding the urine then releasing when the bladder can handle it.

• With the identification of these vital muscles people can engage a simple Kegel techniques follows. Contract the muscles while lying down in a rested position.

• Hold this for around 3 seconds then release and stay another 3 seconds. Make a repetition of this around 10 times.

• Move on and contract for more seconds and so on. Do this 2 to 3 times a day. This will help tighten the muscles and avoid the consequences that come with weak pelvic floor muscles. Keep in mind that sex and movements thereof can also make them tighter.

 

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