para>These are 2 images of a woman lying on her back on the floor with her knees bent and feet flat on the floor. In the first image, she is tilting her hips to raise just her lower back off of the floor. In the second image, she is tilting her hips to press her lower back into the floor.View Original
These are 2 images of a woman lying on her back on the floor with her knees bent and feet flat on the floor. In the first image, she is tilting her hips to raise just her lower back off of the floor. In the second image, she is tilting her hips to press her lower back into the floor.
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These are 2 images of a woman lying down on her back with her right leg bent and foot flat on the floor. In the first image her left leg is extended straight out and resting on the floor and in the second image she has raised her straight leg up off of the floor.
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These are 2 images of a woman lying down on her back with her right leg bent and foot flat on the floor. In the first image her left leg is extended straight out and resting on the floor and in the second image she has raised her straight leg up off of the floor.
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These are 2 images of a woman lying on her back, arms at her sides, with her legs bent and feet flat on the floor. In the first image her whole back is resting on the floor and in the second image she has lifted just her hips and lower back off of the floor.
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These are 2 images of a woman lying on her back, arms at her sides, with her legs bent and feet flat on the floor. In the first image her whole back is resting on the floor and in the second image she has lifted just her hips and lower back off of the floor.
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This is a series of images of a man lying on his back with knees bent and feet flat on the floor. In the first image, his upper body is flat on the floor, arms at his sides, and then, he is raising his arms, head, and shoulders slightly towards his knees. In another image, he is lying with his arms crossed over his chest and his upper body is flat on the floor. Then, he has slightly raised his head and shoulders off the floor. In another image, he is lying with his arms behind his head and his upper body is flat on the floor. Then, he has slightly raised his head and shoulders off the floor.
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This is a series of images of a man lying on his back with knees bent and feet flat on the floor. In the first image, his upper body is flat on the floor, arms at his sides, and then, he is raising his arms, head, and shoulders slightly towards his knees. In another image, he is lying with his arms crossed over his chest and his upper body is flat on the floor. Then, he has slightly raised his head and shoulders off the floor. In another image, he is lying with his arms behind his head and his upper body is flat on the floor. Then, he has slightly raised his head and shoulders off the floor.
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What will the results be?
- Less leakage of urine when you cough, sneeze, laugh, or run
- Fewer strong urges to pass urine
- Fewer trips to the bathroom each day
- Less risk of organs, such as the uterus or bladder, dropping in women
- Faster recovery after childbirth or prostate surgery
- Stronger core muscles
- Increased sensitivity during sex
Helpful tips
- You can also try doing a different kind of Kegels. Do 5 quick, strong pelvic floor contractions. Sometimes, if you have an urge to pass urine but are not near a bathroom, you can do this kind of Kegel to calm the urge.
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight to avoid putting too much stress on your spine. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- Doing exercises before a meal may be a good way to get into a routine. A good time to do these exercises is each time you are stopped at a stop light while driving.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Where can I learn more?
International Urogynecological Association ‚
http://c.ymcdn.com/sites/www.iuga.org/resource/resmgr/brochures/eng_pfe.pdf ‚
NHS Choices ‚
http://www.nhs.uk/chq/pages/1063.aspx?categoryid=52#close ‚
Last Reviewed Date
2015-02-26 ‚
List_set bdysylist
- Exercise
- Genitourinary
- Neuromuscular and Skeletal
- Reproductive
- Therapy (Occupational, Physical, Speech, etc)
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care provider 's advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
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Copyright ‚ © 2016 Wolters Kluwer Clinical Drug Information, Inc. and its affiliates and/or licensors. All rights reserved. ‚