By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
Health Works CollectiveHealth Works CollectiveHealth Works Collective
  • Health
    • Mental Health
    Health
    Healthcare organizations are operating on slimmer profit margins than ever. One report in August showed that they are even lower than the beginning of the…
    Show More
    Top News
    How Not to Become a Victim of Medical Scams
    How Not to Become a Victim of Medical Scams
    December 22, 2021
    11 Ways You Can Care for Your Elder Family Members Health
    11 Ways You Can Care for Your Elder Family Members Health
    April 6, 2022
    How Can Brain Injury Lead To Dangerous Long-Term Effects?
    How Can Brain Injury Lead To Dangerous Long-Term Effects?
    August 30, 2022
    Latest News
    7 Most Common Healthcare Accreditation Programs: Which Should You Use?
    August 20, 2025
    Hospital Pest Control and the Fight Against Superbugs
    August 20, 2025
    Hygiene Beyond The Clinic: Attention To Overlooked Non-Clinical Spaces
    August 13, 2025
    5 Steps to a Promising Career as a Healthcare Administrator
    August 3, 2025
  • Policy and Law
    • Global Healthcare
    • Medical Ethics
    Policy and Law
    Get the latest updates about Insurance policies and Laws in the Healthcare industry for different geographical locations.
    Show More
    Top News
    health suppliments
    Experience Life in a Better Way by Experimenting with Supplements!
    November 15, 2022
    Are There Differences in Medicare Spending Across States?
    September 9, 2017
    Obama: Ryan’s Ideas Are Too Radical Unless They’re Also My Ideas
    April 21, 2011
    Latest News
    How Social Security Disability Shapes Access to Care and Everyday Health
    August 22, 2025
    How a DUI Lawyer Can Help When Your Future Health Feels Uncertain
    August 22, 2025
    How One Fall Can Lead to a Long Road of Medical Complications
    August 22, 2025
    How IT and Marketing Teams Can Collaborate to Protect Patient Trust
    July 17, 2025
  • Medical Innovations
  • News
  • Wellness
  • Tech
Search
© 2023 HealthWorks Collective. All Rights Reserved.
Reading: The Three Best Pelvic Floor Exercises Not To Miss
Share
Notification Show More
Font ResizerAa
Health Works CollectiveHealth Works Collective
Font ResizerAa
Search
Follow US
  • About
  • Contact
  • Privacy
© 2023 HealthWorks Collective. All Rights Reserved.
Health Works Collective > Policy & Law > Health care > The Three Best Pelvic Floor Exercises Not To Miss
FitnessHealth careWellness

The Three Best Pelvic Floor Exercises Not To Miss

MyBlogs
MyBlogs
Share
4 Min Read
SHARE

 

Contents
  • Kegels
  • Bridge
  • Squeeze and release

The human body undergoes several changes with age. Both women and men witness pelvic floor weakness over time. Some experience it early, while others a little late. And much like any other muscle in the body, men and women can work towards their pelvic muscle as well by doing the necessary exercises. It helps in better bladder control and also improves bowel.

The standard pelvic health exercises for men and women are best practiced under the guidance of a pelvic physiotherapist. It is especially helpful for women as that exposes them at a reduced risk for vaginal prolapse. They can also experience better recovery right after childbirth. For men, it’s beneficial for prostrate recovery. It helps to minimize the risk of rectal prolapse.

Have you or anyone you know undergone surgery of any kind? If yes, then it is essential to consult a doctor before starting the pelvic floor exercising program. Once you know you can go ahead with the exercise program, you can add the following three to your list.

More Read

Senior Living Communities Evolving to Meet the Needs of Baby Boomers.
Common Causes Of Anxiety In Teens (And How To Manage It)
Can Regional TEDMED Communities Cultivate and Implement Healthcare Innovation?
Does Healthcare Need a “Call to Minga”?
Are You Health Literate?
  1. Kegels

This exercise is all about holding and tightening the muscles, which regulates the urine flow. Both men and women can do this exercise under guidance and supervision. The following steps are essential:

  • Sit comfortably and close your eyes.
  • You need to visualize your muscles, which stops the urine flow.
  • Start by tightening the muscles as much as you can. You need to hold this position for about three to five seconds. You will get the feeling that muscles got lifted and are squeezed.
  • Now you should release the muscle and rest for a while.
  • Get back to repeating the set for about ten times.

You can perform this exercise by lying down, crouching on all fours, or by lying down.

  1. Bridge

This exercise is dedicated to making your buttocks stronger. It also helps to work on your pelvic floor. The steps are:

  • You should lie down on the back and then bend your knees. Make sure to place your feet flat on the ground. The distance should be hip-width apart. Allow your arms to fall om the sides, and it should face downwards.
  • Go ahead and contract your buttock muscles. Allow the pelvic floor to lift buttock muscles for a few inches from the ground.
  • You should hold this position for about three to eight seconds.
  • Now you need to relax the pelvic floor and buttock muscles and lower the buttock to the floor.
  • Repeat this set 10 times.

Take rest as and when you need to in between performing the exercise. Gradually, when your pelvic floor strength increases, you will find that you can do several repetitions.

  1. Squeeze and release

It is all about a quick squeeze and releases movement, which can build the capacity of your pelvic floor muscles to respond fast. If you want to perform this muscle, you should:

  • Sit comfortably.
  • Visualize the pelvic floor muscles.
  • Simply squeeze the muscles fast and release the same without trying to maintain the contraction.
  • Take rest for about three to five seconds.
  • You should repeat it for ten to twenty times.

These are some of the easy pelvic floor exercises that men and women can add to their daily exercise list and experience the health benefits.

TAGGED:exercisesfitnesshealthpainpelvic floorpelvic floor exercisespelvic floor healthreleasewellness
Share This Article
Facebook Copy Link Print
Share
By MyBlogs
Follow:
Silvia Watson is a freelance content writer. She has written many good and informative articles on different categories. She is a featured author at various authoritative blogs in the health and fitness industry and currently associated as a blogger with  https://www.countingsheep.net/

Stay Connected

1.5kFollowersLike
4.5kFollowersFollow
2.8kFollowersPin
136kSubscribersSubscribe

Latest News

travel nurse in north carolina
Balancing Speed and Scope: Choosing the Nursing Degree That Fits Your Goals
Nursing
September 1, 2025
intimacy
How to Keep Intimacy Comfortable as You Age
Relationship and Lifestyle Senior Care
September 1, 2025
engineer fitting prosthetic arm
How Social Security Disability Shapes Access to Care and Everyday Health
Health care
August 20, 2025
a woman explaining the document
How a DUI Lawyer Can Help When Your Future Health Feels Uncertain
Public Health
August 20, 2025

You Might also Like

OrthopaedicsSpecialties

6 Natural Remedies For Back Pain You Can Try

January 6, 2020
biopharma beat Apple HealthKit
DiagnosticseHealthHospital AdministrationNewsTechnologyWellness

BioPharma Beat: Apple and the Dawn of the Worried Well (the Sequel)

June 3, 2014
digestive health
Wellness

Hydration and Digestive Health: Keeping Your Gut Happy

June 10, 2024
mental wellness
Mental Health

Unlocking Wellness: Proven Strategies to Elevate Mental Health

January 29, 2024
Subscribe
Subscribe to our newsletter to get our newest articles instantly!
Follow US
© 2008-2025 HealthWorks Collective. All Rights Reserved.
  • About
  • Contact
  • Privacy
Welcome Back!

Sign in to your account

Username or Email Address
Password

Lost your password?