Pelvic health for women

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Pelvic health for women

Pelvic health for women

Pelvic health for women

One out of 3 women are affected by pelvic disorders such as-

  • Abnormally heavy menstrual periods

  • Uterine Fibroids (benign tumors made of muscle and connective tissue in the uterus)

  • Stress urinary incontinence (urine leakage during physical acts such as coughing or sneezing)

  • Pelvic organ prolapse (the drooping of pelvic floor organs including the bladder, uterus, vagina, small bowel, and rectum)

Kegel exercises help overcome these problems

             Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down.

  1. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.

              Repeat three times a day. Aim for at least three sets of 10 repetitions a day.

  1. Pelvic Bridge- Brace your core muscles and raise your hips off the floor to do a pelvic bridge hold for at least 30 seconds. Slowly progress to 60 seconds. As you get comfortable with these exercises, you can progress to single leg bridging

For clarifications, contact our physios.
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