What are good exercises for your pelvic floor?
There are a few optimal exercises to help strengthen your pelvic floor. If you feel that your pelvic muscles are weakening (through urine leakage from laughing, sneezing, or simple movements such as those), it’s ideal to use these exercises:
• Lying pelvic thrusts
• Bird dog
These exercises are easy to incorporate into your daily routine and can be beneficial to help your pelvic floor.
How do I take care of my genital health?
Many women experience discomfort around their genitals at one time or another. However, there are some steps you can take to relieve and prevent vulvar discomfort and vaginal infections.
• Ensure you wear 100% cotton underwear, and ensure they are only white. Avoid wearing nylon and other manmade fibres if your skin is delicate. In addition to this, wash your underclothes before wearing them.
• Use warm water to wash the vulva, and dry yourself with a clean towel.
• Use soft toilet tissue when cleaning yourself.
• Avoid scratching your genitals.
How do you know if you have a weak pelvic floor?
Your pelvic floor is weak if you start leaking urine when you partake in simple movements, including coughing, sneezing or laughing.
How long does it take to strengthen the pelvic floor?
Regular exercises concerning the pelvic floor improve the muscle after 4 to 6 weeks of exercising. To start seeing major changes, continue your regular pelvic exercises for 3 months.