The importance of pelvic floor strengthening exercises is greater than what you may be important at the moment

If we have mentioned in general the various problems that you may face in the future, now is the time to talk about them in a slightly more practical way. Once your pelvic floor is loose and not strong enough, you may experience severe pain during intercourse, severe pain during urination, severe back pain, urinary and fecal leakage without being able to control it, urinary incontinence more often than normal, and various intestinal problems including constipation.

There is no doubt that all of these are problems that can be a real nuisance. Many women complain of extreme dependence on being near a nearby toilet cubicle, and claim that their ability to maintain spontaneity and enjoyment of various pastimes has been severely impaired. In addition, many women are forced to avoid sex or other physical activities due to pain, whether in the back area or in other areas. In accordance with all of this, it is clear that the importance of performing exercises to strengthen the pelvic floor is paramount, so let's understand what can be done and how to perform the exercises correctly.

Exercise No. 1 – Meet the Elevator Exercise

The elevator exercise is one of the simplest exercises to perform, which will bring you results immediately. This is an exercise that does not require anything special from you, other than following the following instructions:

1. Lie on your back on a towel or mattress, and spread your legs into a small spread.
2. Contract your pelvic floor muscles in a controlled manner – a little at a time.
3. Imagine that you take an elevator that goes to a different floor each time. Shrink according to the elevator climb ratio – shrink slightly, shrink more, shrink maximum, and relax.
4. Repeat the exercise several times.

Exercise No. 2 – Lifting and Contracting

This exercise is a very familiar exercise from the worlds of fitness and sports as well, so it is very possible that you are already familiar with it and have practiced it in the past. This is an exercise that also does not require any special effort, but simply follows the steps:

1. In the first stage, lie on your back, on a towel or mattress, with your back next to them.
2. In the second stage, open your arms to the sides, and slowly lift your pelvis and buttocks from the mattress upwards.
3. While lifting your pelvis and buttocks, contract your abdominal muscles and sphincters.
4. Let go and repeat the exercise again. This exercise can be performed for about 15 repetitions, take a short rest, and return to two or three other similar sets.

Exercise No. 3 – The Cat Exercise

The cat exercise is not just called that. The reason for this is to perform an exercise that simulates the movements of the cat, which includes actions of curvature and curvature. In order for you to be able to perform this exercise successfully, here are the steps you should follow:

1. Stand on six, with your palms in a straight line just below your shoulders, and your knees in a straight line relative to your pelvis.
2. Curve your back at the same time as you contract your pelvic floor muscles and abdominal muscles.
3. Maintain the curvature position for 15 to 20 seconds and relax.
4. While relaxing, take a deep breath and prepare for the next repetition.
5. The exercise should be performed up to 5 times in one set.

Exercise No. 4 – Sitting Buttock Lift

This is a very common exercise, which you may have already performed in the past. The steps to perform the exercise are as detailed below:

1. Sit upright on a mattress or towel, with your legs slightly apart.
2. Place your hands behind your back, in a supportive position.
3. Gather your abdomen, contract your pelvic floor muscles and buttocks, and lift your buttocks slightly up from the mattress or towel.
4. After a few seconds of pause, gradually relax and sit down again on the mattress or towel. You can do several repetitions of the exercise.

Exercise No. 5 – Contraction and Relaxation

The fifth exercise is a very simple exercise to perform, and it is performed while sitting east on a mattress or towel.

1. Start the exercise while you are sitting with your feet cleared.
2. Relax your body and muscles, while staying upright.
3. Perform a contraction movement of the pelvic floor muscles, while maintaining relaxation of the hip and buttock muscles. This will cause optimal contraction of the pelvic floor muscles, and accordingly – strengthen them. Perform the contraction while imagining that the pelvic floor is rising upwards. 
4. Relax the contraction, and repeat the exercise again for several repetitions.

Exercise No. 6 – Contracting the pelvic floor muscles on one leg

For the next exercise, you will not need a towel or a mattress, because it is performed standing according to the following steps:

1. Stand on one leg, with the other leg bent forward, so that the knee is raised toward the pelvic line.
2. Put your stomach inside, a drum so that you squeeze the sphincters.
3. Release your leg and relax your muscles.
4. Repeat the exercise several times. You can alternate between the standing leg and the raised leg between sets.

Exercises to strengthen the pelvic floor – can they be performed independently, alone at home?

With the detailed guidance that we have included for you here, there is no doubt that you do not need anyone by your side, and no means of assistance that are not at your fingertips. In contrast to intensive fitness training that requires supervision and guidance from professional fitness instructors, pelvic floor strengthening exercises can be performed independently, from anywhere and at any time.

You will be surprised to know that some women even make sure to perform exercises to strengthen the pelvic floor while working, while sitting on a chair. Such exercises, which can be performed without special means, can certainly improve and strengthen the pelvic floor significantly, with minimal effort and maximum results.

Who are the pelvic floor strengthening exercises suitable for?

In general, it is important to understand that exercises to strengthen the pelvic floor are more characteristic of older women, between the ages of 40 and 60 or so. However, there is definitely a recommendation to perform the exercises at an earlier stage, so that you can start doing them as early as the decade between the ages of 20 and 30. In this way, the pelvic floor will reach the older ages strengthened in advance, and the exercises at this stage will already be done for the purpose of maintaining the strength of the pelvic floor, and not for the purpose of building it from scratch.

How often is it recommended to do the exercises?

Since these are very simple exercises to perform, they can be combined once a day, and varied throughout the week. For this purpose, you can choose to focus on the elevator exercise on Sunday, and on Monday to diversify your exercise routine and perform the cat exercise. The more you adhere to the exercises, the more you will be able to reach a state of floor basin Maximally strengthened.

At the same time, and as you have probably already seen for yourself, it does not take supreme effort to perform the exercises, so there is no reason to skip them or avoid doing them at least once a day.

Incorporating additional means of performing exercises to strengthen the pelvic floor

All of the exercises we have written here above can be performed in a simple way and without any aids, but those of you who are interested in adding variety to their practice are definitely welcome to incorporate aids as well. Among the aids you can find a designated rubber ball, rubber bands, rims, weights and more. Of course, before incorporating such aids, it is recommended to understand at what stage they can be combined, and in what manner – without compromising the purpose of the exercises to strengthen the pelvic floor.

Are pelvic floor strengthening exercises really effective?

Exercises to strengthen the pelvic floor have indeed proven to be effective over the years, so many women make sure to incorporate them throughout the day. On the other hand, there are women for whom these actions are too complicated to perform, or their pelvic floor condition is already too loose to be strengthened by these exercises.

For this very reason, technology in the field of medicine has set itself the goal of producing a device that can help strengthen the pelvic floor even more, whether in combination with the exercises or exclusively. Meet the eChair from MyDoctor – the device that can change your life, too.

האם גברים צריכים תרגילים לחיזוק רצפת האגן?

שאלה שחוזרת אלינו שוב ושוב היא האם גברים צריכים תרגילים לחיזוק רצפת האגן? התשובה היא כן, ולא רק אחרי גיל מסוים. גם אצל גברים אותה שכבת שרירים תומכת בשלפוחית השתן, שולטת על הסוגרים, מייצבת את הגב התחתון ומשפיעה על התפקוד המיני. היא נחלשת אחרי ניתוח ערמונית, בעקבות עודף משקל, עצירות כרונית, שיעול ממושך או הרמת משקולות בטכניקה לא נכונה, והסימן הראשון הוא בדרך כלל דליפת שתן קלה שגברים נוטים להתעלם ממנה. שווה לדעת גם שאצל חלק מהגברים הבעיה היא דווקא מתח יתר בשרירים ולא חולשה, ואז כיווצים נוספים רק יחמירו את המצב. לכן הצעד הראשון הוא אבחון. הפיזיותרפיסטיות במיי דוקטור מטפלות בבעיות רצפת אגן של נשים וגברים כאחד, ואפשר לקבוע פגישת ייעוץ והתאמה כבר עכשיו.

Combining pelvic floor strengthening exercises with an eChair

At MyDoctor, we exclusively market the eChair, discovering how many women's lives can change in just a few sessions. Whether you choose to combine eChair treatments with standalone exercises, or choose a path that is entirely based on eChair treatments, you can be sure that you are on your way to success.

How does the eChair work?

The eChair is as its name suggests – an electromagnetic chair whose activity is concentrated on one goal – strengthening the pelvic floor. At MyDoctor, we offer you a series of treatments that include six sessions, in which you will receive an intense, focused and super effective treatment on the way to results.

Here are some details you should know about the eChair before you start the series of treatments:

1. The chair does not require anything special from you, and the treatment with it does not require any kind of invasiveness to the body. This is an external treatment, in which you remain fully dressed, and can engage in the same activities that you do in your spare time – browsing social networks on your mobile phone, reading a newspaper, etc.
2. Within a treatment of about 28 minutes, the treatment will take your body through no less than 11,000 Kegel contractions. These contractions can be obtained by practicing independently in dozens if not a few different exercises, so there is tremendous significance here on the way to results.
3. Long-term results are at the heart of the electromagnetic chair, so there is no doubt that this is the ultimate path to success.

Waiting for you at MyDoctor

Now is the time to free yourself from the burden of independent practice, and move on to an innovative, efficient and highly advanced way to strengthen your pelvic floor. Contact Us Today inOur phone number is 072-397-2-386. Our representatives will be happy to give you all the details you are missing, and to schedule the next appointment for you.