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Pelvic floor physiotherapy is an essential aspect of women's health, addressing issues such as incontinence, pelvic pain, and postpartum recovery. At Junction Physical Therapy , we understand the importance of empowering patients to take an active role in their recovery. While attending sessions with a qualified physiotherapist is crucial, incorporating home practice can significantly enhance your progress. Here are some valuable tips to help you effectively practice Pelvic floor physiotherapy Grande Prairie at home.

Understand Your Anatomy

Before you begin your home practice, it’s essential to have a basic understanding of your pelvic floor anatomy. The pelvic floor comprises a group of muscles that support the bladder, bowel, and uterus. Familiarizing yourself with this anatomy can help you better engage the right muscles during exercises. Your physiotherapist can provide diagrams or resources to assist with this.

Regular Kegel Exercises

Kegel exercises are a cornerstone of pelvic floor physiotherapy. They involve contracting and relaxing the pelvic floor muscles to improve strength and control. Here’s how to perform them correctly:

Find the Right Muscles: The next time you go to the bathroom, try to stop the flow of urine midstream. The muscles you use are your pelvic floor muscles.

Practice the Exercise: Once you’ve identified the right muscles, you can perform Kegels at any time.  Aim for 10-15 repetitions, three times a day.

Avoid Overexertion: It’s essential not to hold your breath or tense your abdomen, thighs, or buttocks during Kegels. Focus solely on the pelvic floor muscles.

Incorporate Breathing Techniques

Breath control plays a crucial role in pelvic floor exercises. Deep, diaphragmatic breathing can help relax the pelvic floor muscles, making it easier to engage them during Kegel exercises. Here’s a simple technique:

Find a Comfortable Position: Lie down on your back with your knees bent, sit, or stand.

Inhale Deeply: As you inhale, let your abdomen rise and your pelvic floor relax.

Exhale and Engage: As you exhale, gently contract your pelvic floor muscles. This coordination can enhance your exercise effectiveness.

Utilize Biofeedback Tools

If recommended by your physiotherapist, consider using biofeedback devices at home. These tools provide real-time feedback on your pelvic floor muscle activity, helping you ensure that you are engaging the correct muscles. They can be especially useful for those who may have difficulty identifying their pelvic floor muscles. Always follow your therapist's instructions when using these devices.

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