If you are not currently experiencing any of the above problems, now is the time to start exercising your muscles to prevent future problems. On the other hand, if you are currently experiencing symptoms of pelvic floor weakness or pain, then I would suggest you talk to your doctor or women’s health physical therapist. If you are not doing the exercises correctly they may not be beneficial or could possibly aggravate your symptoms.
So, how do you exercise those muscles? Well, first you need to know if you are using the right muscles. Many people try to use their abdominals or hip muscles and aren’t actually contracting their pelvic muscles. One way to identify these muscles is to try to stop your urine flow in midstream. If you have weak pelvic floor muscles this will be difficult but these are the muscles you would use to stop the flow. Only try this a time or two to get an awareness of these muscles. It is not good for you to do this regularly because it can lead to other urinary issues.
You can do these exercises anywhere and anytime but in the beginning you may want to do them lying down so you can concentrate more. Start with these 2 exercises:
Remember, be patient and don’t get discouraged. It takes time to strengthen a muscle but it is worth your time. Consult your healthcare provider if you have any questions. Happy exercising!