Pelvic floor exercises


Pelvic floor muscle exercises are known to be beneficial for women. Weakened pelvic muscles cause urine loss during increased intra-abdominal pressure. In this case, it occurs more when laughing, coughing and during exercise. After 4 weeks of regular exercise, a decrease in urinary incontinence is expected, and a significant improvement at the end of 8 weeks. It is effective in increasing pelvic muscle strength and urethral closure pressure, bowel control and orgasm, reducing the possibility of organ prolapse, sexual problems and the possibility of rupture in vaginal births.

These exercises are recommended by doctors in order to facilitate recovery after postpartum prostate cancer operations in women, to prevent urinary incontinence and to restore urinary bladder control.


You don’t have to be in any position. Tighten the muscles around the vagina and breech in a way that pulls you in and up. Feel the relaxation of the muscles while ending the contraction. Contract again, hold and release. While you can hold it for 3-4 seconds at the beginning, try to hold it for 10 seconds as you progress. During relaxation, wait for 7-8 seconds. Do not contract your abdominal muscles during the exercise (If you place your hand on the abdominal area, you can feel if there is a contraction. If the abdominal muscles contract, your hand will move) . Breathe normally during the exercise. Practice for 5-10 minutes 4-5 times a day.

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