Details for TYH 09.11.18


4 Tips for strengthening your Female Pelvic Floor Steps to help strengthen your Female Pelvic Floor: 1 Make sure you can identify the correct muscles: stop urination midstream to help you locate the proper muscles. Don’t do this often, because it can lead to urinary infection. 2 Perform slow twitch exercise: close and draw up the muscles around the back passage as if you are trying not to pass gas. Don’t tighten buttocks muscles. Then close pelvic floor muscles, remember to breathe. Start your count, if you make if for five seconds, relax for five seconds. Repeat 10 times or until tired, whichever is first. 3 Perform fast twitch exercise (butt wink/anal wink): pull up pelvic muscles like slow twitch form, hold for one second and relax. Repeat until tired. 4 Things to avoid: squeezing buttocks together, bringing your knees together, holding your breath, lifting your shoulders, eyebrows, or toes upwards. These movements will not allow for the correct tightening of the pelvic floor. At Corvallis Sport and Spine Physical Therapy we’re committed to the health of women, to allow them to exercise regularly in ways that best suit their needs and abilities! If you leak when you squeak call us to make a preferred appointment at Corvallis Sport and Spine. 617 NW Hickory St #160 2635 NW Rolling Green Drive Albany, OR 97321 Corvallis, OR 97330 (541) 928-1411 | (541) 752-0545 |

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