Saturday, 3 March 2012

Explore pelvic floor!

The Pelvic Floor
Girls do you know exactly what your kegals do...?

How many of you actually really know what our pelvic floor is? As a ex-nurse I just wanted to give you a quick and simple explanation just to help you understand how important they are to a normal healthy body and enjoyable sexlife and to help you understand how important it actually is to keep these muscles healthy. 
The female pelvic floor is basically composed of muscles and ligaments that all work together to offer support and function to the organs that exit through the female pelvis. Most the time they are contracted to hold and support the genital tracts and the exits, but during urination, defecation, orgasm and childbirth they all relax.

 The pelvic floor effects Bladder, vaginal and anal functions as you can see from this diagram.

Our pelvic floor muscles, can lose their strength for many reasons, childbirth, certain pelvic problems and ageing. This leads to embarrassing symptoms such as incontinence and lack of sexual pleasure.
 A weak pelvic floor literally sags, and when the muscles are weak, you’ll find it very difficult to get them back with the usual squeeze "n" release' exercises.
If it bears weight for a long time (such as pregnancy), the muscles or tissues can become over stretched and weak. This can be a normal temporary problem after childbirth; but without exercises will cause problems in later life.
The signs of a weak pelvic floor are 
  • The feeling of needing to urinate frequently 
  • Incontinence,
  • Inability to orgasm or struggling to do so.
  • Sex becomes less satisfying,
  • leaking when you cough or sneeze or laugh,  




The easy "old fashioned" way to exercise your pelvic floor

 
Where are they?
First you need to know where and how to feel your muscles. You can see by the diagram above they cover your whole lower abdomen.
How to find them...no they are not lost.
Squeeze your muscles around the vagina and anus as though your trying to stop urinating or passing wind and tilt upwards.
An easy way is to squeeze the muscles to stop the flow of urine.

Contractions made easy.
Now you've found them you need to learn how to exercise them by contracting them.
  • When you first start to do them just check your not moving your bum cheeks, thighs or tummy or your using the wrong muscles.Just touch them with your hands to make sure you cant feel them move.
  • Dont hold your breath you should be able to chat away quite happily while doing them, so no one actually knows your doing them; beware we tend to make silly faces while doing these ;).
  • Dont squeeze your legs together.

Repetitions
Like any muscles in your body its by exercising them frequently that will make them stronger. like you would at a gym.

Slow contractions
Slow contractions help to increase the strength of your pelvic floor. They help your muscles to hold back the urine.
  • Lift your pelvic floor muscles to a count of ten.
  • Hold the muscles tight for 10 seconds.
  • You may find at first that you can only hold the contraction for one or two seconds, so concentrate on lifting your muscles and holding the contraction for as long as you can.
  • Gradually increase the time until you reach 10 seconds.
  • Relax your muscles and rest for 10 seconds.
  • Repeat the contractions up to 10 times.

Fast Contractions
Fast contractions help your pelvic floor to cope with pressure, for example when you sneeze, cough or laugh. This works the muscles that quickly shut off the flow of urine.
  • Lift your pelvic floor muscles quickly.
  • Hold the contraction for one second.
  • Relax the muscles and rest for one second.
  • Repeat the contractions 10 times.

How Often should I do these exercises?
You may also find it useful to do a fast contraction before getting out of a chair; because this movement puts added pressure on your bladder and pelvic floor.

How do you know its working? 
You can test your muscle strength with the stop-start test. When you pee, partially empty your bladder and then try to stop the flow, if you cant stop completely, slowing is a great start. Try the test every 2 w

The pros of pelvic floor exercises
  • They are simple,
  • They are cheap,
  • They are effective,
  • You can do them sitting, standing, or lying down,
  • You dont need any special equipment, but you may need a tick chart till you get into a habit of doing them,
  • You can do them anywhere without anyone knowing...watch for silly faces while squeezing lol,

The downside to pelvic floor exercises
  •  You need to do them all your life,
  • It can take up to 15 weeks before you see any differences,
  • If you haven't noticed a difference take a visit to your GP for a checkup.




The futuristic and way more fun way of exercising those Kegals.
As much as I love exercising my kegals...yeah right....NOT!
I always forget, its always something I've had great intentions but I never seem to do, so I was really happy to find some ingenious new ideas for us girlies to help us exercising and have the chance to orgasm at the same time...now your talking!

You pay a fortune at the gym, hours listening to crap at the hairdressers, pain and mess of waxing and effort involved in finding the correct foods to eat for our health, but nothing....till now for our kegals.
So why shouldn't something be fun and good for you.

Here are some products you can keep and use at home whenever you wish, finally we can now slow the ageing process just a bit from the inside...can I use them on my face..lol?

It will restore your control and even more importantly you're confidence!

 
I have been very lucky to have the opportunity to try several of these ideas out, see my reviews below.



G-Spot Lollipops

There are many other gadgets and gizmos that can help and I will add them as I find them for your information.
Plus there are many other types of kegal exercisers you can buy to help stimulate your g-spot too.I will be adding more toys this article soon.
If I have missed any products that you have used and find has helped please contact me and Ill those too, Id love everyone's input on this subject.

More pelvic floor exercise toys that have had excellent reviews.
Lelo Luna balls
Ben wa balls.



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