physiotherapy advice for Pelvic floor exercises

0
13

Short contractions

Short contractions work the fast-twitch muscles located in the pelvic floor. Instead of focusing on holding the muscle contraction, the goal for this exercise is to tighten the muscles as quickly as possible, then release the muscles.

To perform short contractions, people should:

  • Take a deep breath in and exhale while tightening the pelvic floor muscles as fast as possible, imagining they are lifting the muscles upward.
  • Inhale while releasing the pelvic floor muscle contraction.
  • Repeat the exercise 10 times and complete a total of three sets.

People should aim to complete the exercises twice a day.

Long contractions

Long contractions are intended to help a person ultimately achieve a pelvic floor contraction that lasts 10 seconds.

To perform, people should tighten the pelvic floor muscles and hold the contraction as long as possible. A person may have to start at 3 seconds, then increase over time. Repeat for 10 repetitions of three sets.

The National Association For Continence recommend performing the short and long contractions in the same exercise period.

The exercises may take about 3 to 6 months before a person may see a noticeable difference. To continue to challenge the muscles, people can try performing the exercises in different positions, such as when sitting, standing, or lying down.

physiotherapy advice for Pelvic floor exercises

physiotherapy advice for Pelvic floor exercisesShort contractionsShort contractions work the fast-twitch muscles located in the pelvic floor. Instead of focusing on holding the muscle contraction, the goal for this exercise is to tighten the muscles as quickly as possible, then release the muscles.To perform short contractions, people should:Take a deep breath in and exhale while tightening the pelvic floor muscles as fast as possible, imagining they are lifting the muscles upward.Inhale while releasing the pelvic floor muscle contraction.Repeat the exercise 10 times and complete a total of three sets.People should aim to complete the exercises twice a day.Long contractionsLong contractions are intended to help a person ultimately achieve a pelvic floor contraction that lasts 10 seconds.To perform, people should tighten the pelvic floor muscles and hold the contraction as long as possible. A person may have to start at 3 seconds, then increase over time. Repeat for 10 repetitions of three sets.The National Association For Continence recommend performing the short and long contractions in the same exercise period.The exercises may take about 3 to 6 months before a person may see a noticeable difference. To continue to challenge the muscles, people can try performing the exercises in different positions, such as when sitting, standing, or lying down.

Posted by HWtv on Tuesday, April 4, 2017