Dealing with issues like incontinence or a weak pelvic floor? You’re not alone, and the good news is that pelvic floor exercises can make a huge difference! These exercises, often called Kegels, aim to fortify the muscles that provide support to your bladder, bowel, and uterus. Whether you’re recovering from childbirth, managing aging-related changes, or just looking to improve your overall core strength, pelvic floor exercise in Edmonton helps you regain control and confidence.
Common Mistakes People Make During Pelvic Floor Exercises:
Pelvic floor exercises are fantastic for strengthening the pelvic muscles and preventing pelvic floor dysfunctions. However, many people unknowingly make mistakes that can reduce the effectiveness of these exercises or even cause harm. Here are some common errors and how to avoid them to ensure you’re getting the most out of your pelvic muscle workouts:
1. Using the Wrong Muscles
Mistake: Contracting the Buttocks, Thighs, or Abdominal Muscles
One of the most common mistakes people make when doing pelvic wall exercises is accidentally contracting the wrong muscles. It’s easy to tense up your buttocks, thighs, or abdominal muscles instead of the actual pelvic floor muscles. This not only makes the exercises less effective but can also result in muscle fatigue and discomfort.
Fix: Isolate the Pelvic Floor Muscles
Maximize pelvic muscle training effectiveness by focusing on isolating the correct muscles through the sensation of stopping urine flow midstream. Find a comfortable position and engage only pelvic floor muscles, keeping buttocks, thighs, and stomach relaxed. Start slowly, squeezing pelvic floor muscles for 5 seconds and then relaxing for another 5. Ensure no unnecessary movement in other muscle groups. Prioritize full relaxation post-contraction to prevent fatigue. Maintain natural breathing patterns and use tactile feedback to ensure softness in the abdomen and lower back.
2. Overdoing It
Mistake: Performing too many repetitions or holding the contraction for too long.
It’s easy to think that more is better when it comes to exercise, but with pelvic muscle exercises, overdoing it can actually be counterproductive. Performing too many repetitions or holding the contractions for too long can result in muscle fatigue and strain, which might end up doing more harm than good.
Fix: Start with a reasonable number of repetitions
For optimal results from pelvic floor exercises, while avoiding overexertion, it’s vital to start slowly and progressively intensify your routine. Begin with a manageable routine of 10-15 repetitions of pelvic floor squeezes, focusing on holding each contraction for about 5 seconds and then fully relaxing for another 5 seconds between repetitions to prevent muscle strain. Listen to your body’s signals, adjusting the number of repetitions or the duration of holds if you experience discomfort or fatigue. Gradually increase the intensity over time by adding a few more repetitions each week or extending the hold time slightly, prioritizing proper technique and quality of contraction over quantity to effectively strengthen the pelvic floor muscles.
3. Ignoring posture:
Mistake: Performing the Exercises with Poor Posture
One big mistake people often make when doing pelvic floor exercises is ignoring their posture. Sitting in a slouched position or with a rounded back can prevent you from properly engaging the pelvic floor muscles, reducing the effectiveness of the exercises.
Fix: Sit or Stand with a Straight Back
Whether sitting or standing, ensure you’re in a comfortable position with good posture, using a supportive chair if sitting. Straighten your back, imagining a string pulling you upward while keeping your shoulders relaxed and your chest open. Ensure your ears, shoulders, and hips align in a straight line, avoiding leaning forward or backward, and keep your feet flat on the floor with knees positioned at a 90-degree angle if sitting or evenly distribute weight on both feet if standing. Engage your core by gently pulling in abdominal muscles to stabilize your torso and support the pelvic floor muscles. With proper alignment and core engagement, focus on squeezing the pelvic floor muscles, holding briefly, and then relaxing without tensing other muscle groups.
4. Stopping the Flow of Urine Regularly During Pelvic Floor Exercises
Mistake: Regularly Practicing Stopping the Flow of Urine
A common mistake people make when doing pelvic floor exercises is using the “stop the flow” method too often. While this technique can help you identify the right muscles, regularly stopping the flow of urine as an exercise can lead to problems like urinary tract infections (UTIs) and interfere with normal bladder function.
Fix: Perform the Exercises Outside of Urination Times
It’s crucial to perform pelvic floor exercises at the right times and away from urination to avoid potential issues. While it’s acceptable to initially use the technique of stopping urine flow to identify the correct muscles, it’s essential to practice these exercises outside of bathroom breaks to avoid disrupting bladder function and minimize the likelihood of urinary tract infections. Establishing a consistent routine, such as three times a day, and linking exercises to daily activities can help maintain adherence. Focus on proper technique, including squeezing the pelvic floor muscles and gradually increasing hold times as strength improves, to maximize benefits and minimize potential complications.
Empower Your Health:
Pelvic floor exercise in Edmonton provides a simple yet powerful way to maximize your overall health and well-being. Turning Point Physical Therapy helps to focus on using the correct muscles, maintain good posture, avoid overdoing it, and ensure full relaxation between contractions. By integrating these exercises into your daily regimen and performing them correctly, you can strengthen your pelvic floor muscles effectively and prevent common issues like urinary incontinence and pelvic pain.
If you’re ever in doubt about your technique or need personalized advice, don’t hesitate to consult our physiotherapist. They can guide you through proper practices and help tailor a program that meets your specific needs.
Ready to get started? Schedule an appointment with our therapists at Turning Point Physical Therapy in Edmonton, access our comprehensive pelvic floor exercise guide, and begin your journey to a stronger, healthier you!
