If you’re experiencing prolapse, vaginal laxity, or urinary incontinence, you’re not alone. These issues can be uncomfortable and embarrassing, but there are exercises you can do to help strengthen your pelvic floor muscles and improve your symptoms.
One of the most popular exercises for strengthening the pelvic floor is the Kegel exercise. This involves squeezing and holding the muscles you use to stop the flow of urine. You can do Kegels anytime, anywhere, and no one will know you’re doing them.
To do Kegels, start by identifying your pelvic floor muscles. You can do this by stopping the flow of urine midstream. Once you’ve found the right muscles, contract them for 5-10 seconds, then release. Repeat this 10-15 times, three times a day. Over time, you can increase the length of the contractions and the number of repetitions.
In addition to Kegels, there are other exercises you can do to strengthen your pelvic floor. Squats, lunges, and bridges can all help improve the strength and flexibility of your pelvic floor muscles. Yoga and Pilates are also good options for strengthening the pelvic floor.
At the same time, muscles can be strengthened, toned, and firmed without much effort using a high-intensity magnetic stimulation chair. The magnetic applicators in the chair cause muscle contraction throughout the pelvic floor, resulting in increased muscle strength.
If you’re experiencing symptoms of prolapse, vaginal laxity, or urinary incontinence, it’s important to talk to your healthcare provider. They can help you develop a treatment plan that may include pelvic floor exercises, as well as other therapies such as physical therapy or medication.
In conclusion, pelvic floor exercises such as Kegels can help strengthen the muscles that support your bladder, uterus, and rectum. These exercises can improve symptoms of prolapse, vaginal laxity, and urinary incontinence, and they’re easy to do anywhere and anytime. If you’re experiencing these symptoms, talk to your healthcare provider about incorporating pelvic floor exercises into your treatment plan.