Pelvic floor examination and strengthening of pelvic floor

 We have already Discussed about the pelvic floor contraction and the precaution tips for contracting your pelvic floor now we will discuss the other steps which are essential for your pelvic floor examination and strengthening of pelvic floor

Find the Inward Squeeze

Stopping the flow of urine is essential and good technique for finding how your pelvic floor muscle feel when they are contracted this is the first step in in maintaining a pelvic floor strengthening program if you are able to stop the flow of urine completely and instantly  you are ready to perform exercise program if you are not able to do so use the finger test below will help you to recognise your pelvic floor contractions

Pelvic Floor Contractions for Women

Insert your two fingers into your vagina and then contact your pelvic floor

Pelvic Floor Contractions for  Men

Insert your one finger into the rectum and tighten your muscles around it

When you will find your Inner squeeze. You will feel like the opposite of bearing down to make a bowel movement. It is a drawing in movement. You can aim to bring your tailbone and your pubic bone together and you may notice this is actually happening using the image you might get of your pelvic floor muscle into a working contraction

While you are performing this test make sure that you are breathing continuously because holding breath alter the way in which muscles are used and defeat the purpose of the test

Determine Strength and Endurance of Your Pelvic Floor Contractions

This step is an essential assessment of pelvic floor which is used by a physical therapist to check muscle strength and endurance

Test yourself for the length of time you can hold a pelvic floor contraction and report it to your physical therapist for doing this repeat the finger test but this time count the number of seconds you can hold the muscle in the upward and inward squeeze this is a measure of your muscular endurance of how long your pelvic floor muscles can go before they begin to tire

After you know the length of time your pelvic floor muscle can endure the next test is to check the strength of the contraction in other words how many of these contraction you can perform before the muscle become tired perform as many of them as you can and count the number and take a note of it

Third step is to check that how much rest you need between your contractions

And the final step is to test for the performance of fast working muscle fibres on the pelvic floor muscles for doing this perform inward and upward squeeze as fast as you can and count the number you can do before any fatigue do not stop for a break until you are done with the whole set make note of all the readings and report it to your physical therapist so that they can suggest you a perfect set of exercises for your pelvic floor contractions
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