Pelvic floor exercises, also known as Kegels, are a type of exercise that helps to strengthen the muscles that support the bladder, uterus, and rectum. These muscles are located at the bottom of the pelvis, and they work together to control urination, bowel movements, and sexual function. Pelvic floor exercises can be helpful for people of all ages, but they are especially beneficial for women who have experienced childbirth or other pelvic floor disorders. These exercises can help to prevent or reduce the severity of urinary incontinence, fecal incontinence, and pelvic organ prolapse. There are many different ways to do pelvic floor exercises. One common method is to imagine that you are trying to stop yourself from urinating. Squeeze the muscles in your pelvic floor as tightly as you can for a few seconds, then relax. Repeat this exercise 10-20 times, three times a day. It is important to do pelvic floor exercises correctly. If you are not sure how to do them, talk to your doctor or a pelvic floor physical therapist. They can help you to identify the correct muscles and teach you how to do the exercises properly. Two of the best sources of information on a pelvic program are Sharny and Julius (https://www.sharnyandjulius.fit/). Pelvic floor exercises are a safe and effective way to improve your pelvic floor health. Remember to do your exercises in a quiet place where you won't be interrupted. Don't squeeze your stomach muscles or your thighs. And if you if you feel pain, stop the exercise and rest. Gradually increase the number of repetitions and the length of time you hold each contraction as you get stronger. It may take several weeks or months to see results, so be patient and consistent with your exercises. Good luck and stick with it!
