Exercise

Top 10 Thoracic Back Pain Exercises For Relief At Home

Dealing with thoracic back pain can be a real challenge, but the good news is that there are several effective exercises you can do right at home to alleviate discomfort and improve your overall spinal health. Thoracic back pain exercise, also known as upper back pain stretches or thoracic spine pain exercises, target the middle and upper part of your back, helping to reduce stiffness, enhance flexibility, and relieve pain.

In this article, we’ll explore the top 10 thoracic back pain exercises, ensuring you can regain comfort and mobility without ever leaving your home.

Cat-Cow Stretch

Cat-Cow Stretch Exercise

Let’s start with a classic yoga-inspired thoracic pain exercise at home – the Cat-Cow Stretch. This stretch not only helps in relieving thoracic pain but also promotes flexibility in the entire spine. To perform this exercise:

  • Begin on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  • Inhale as you arch your back, lifting your head and tailbone (Cow Pose).
  • Exhale as you round your back, tucking your chin and tailbone (Cat Pose).
  • Repeat this flow for 10-15 rounds, focusing on the gentle movement of your thoracic spine.

Thread The Needle

Thread The Needle

Thread the Needle is another fantastic thoracic pain exercise that targets the upper back and shoulders. It helps in releasing tension and improving mobility in the thoracic region:

  • Start in the same hands-and-knees position as the Cat-Cow Stretch.
  • Inhale as you reach your right arm up toward the ceiling.
  • Exhale as you thread your right arm under your left arm, reaching your right shoulder and cheek to the floor.
  • Hold this position for 15-30 seconds, then switch sides.

Thoracic Extension

Thoracic Extension

The Thoracic Extension is a specific thoracic spine pain exercise that aims to improve the extension of the middle and upper back:

  • Sit on a chair or stability ball with your feet flat on the ground.
  • Place your hands behind your head, elbows pointing outward.
  • Inhale as you arch your upper back, gently pushing your chest forward.
  • Exhale and return to the starting position.
  • Perform 2 sets of 10-15 repetitions.

Child’s Pose Thoracic Back Pain Exercise

Child Pose Thoracic Back Pain Exercise

Child’s Pose is a calming yoga pose that stretches the entire back and can provide relief from thoracic pain:

  • Begin on your hands and knees, then sit back onto your heels.
  • Extend your arms forward and lower your chest towards the ground.
  • Hold this pose for 30 seconds to 1 minute, focusing on your breath and relaxation.

Wall Angels

Wall Angels Thoracic Back Pain Exercise

Wall Angels are an excellent thoracic spine pain exercise to improve thoracic mobility and posture:

  • Stand with your back against a wall, feet hip-width apart.
  • Bend your elbows to 90 degrees, with your arms against the wall.
  • Slowly slide your arms upward as far as you can while keeping your elbows and wrists against the wall.
  • Lower your arms back down to the starting position.
  • Perform 2 sets of 10-15 repetitions.

Chin Tucks Thoracic Back Pain Exercise

Chin Tucks

Chin tucks are … See More

The Ultimate Guide To Top 10 Chest Workouts For Your Long Life

A well-defined chest is a symbol of strength and fitness. Whether you’re a fitness enthusiast, bodybuilder, or just looking to tone up, chest workout are a fundamental part of any training regimen.

Chest Workout

Women’s Chest Workout at Home: Building Strength and Tone

Chest workouts aren’t just for men. Women can benefit from chest exercises too, as they contribute to overall upper body strength and tone. The exercises mentioned above are suitable for women’s chest workout as well. Start with lighter weights and gradually increase resistance to achieve your fitness goals without adding bulk.

The Importance of Beginner Chest Workouts

For beginners, it’s crucial to start with a beginner full chest workout routine. Gradually build strength and avoid overexertion to prevent injury. Begin with bodyweight exercises like push-ups and chest dips. As you progress, incorporate dumbbell exercises and resistance bands. Consistency is key, so stick to your routine and watch your chest strength and definition improve over time.

In this article, we’ll explore the top 10 chest workouts that cater to all fitness levels, including beginners and women. Plus, we’ll discuss how you can perform these exercises both at the gym and in the comfort of your home. So, let’s dive in and sculpt that impressive chest you’ve always wanted.

Push-Ups: The Foundation of Chest Workouts

Push Ups Exercise

Let’s start with a chest workout at home you can do anywhere – push-ups. This timeless exercise targets your entire chest and can be adapted to suit various fitness levels. For beginners, start with standard push-ups. As you progress, elevate your feet to focus on the upper chest, or add a clap for an explosive challenge. Push-ups are not only efficient but also a great home workout.

Dumbbell Bench Press: A Must-Have Gym Exercise

If you have access to a gym, the dumbbell bench press is a go-to exercise for a full chest workout. Lie flat on a bench with a dumbbell in each hand, and press them upward. This exercise allows for a greater range of motion than the barbell bench press, making it perfect for targeting all areas of the chest. Remember to adjust the weight according to your fitness level.

Incline Dumbbell Press: The Best Upper Chest Workout

Incline Dumbbell Press

To emphasize your best upper chest workout, try the incline dumbbell press. Adjust the bench to a 30-45 degree angle and perform the same motion as the flat bench press. This exercise specifically targets the upper pectoral muscles, helping you achieve a balanced and well-defined chest.

Chest Flyes: Isolation For Sculpting

Chest flyes are excellent for isolating the chest muscles and creating that sought-after definition. Use dumbbells or a machine, lie flat on a bench, and extend your arms out to the sides, then bring them back together. This controlled movement effectively targets your chest muscles, making it an integral part of any full chest workout routine.

Barbell Bench Press: Classic Chest Building

Barbell Bench Press

The barbell bench press is a classic choice for building chest strength and mass. It engages both the upper and lower chest, … See More

Daisy Keech Abs

A strong and toned core is the foundation of a healthy body and a confident you. One fitness influencer who has taken the internet by storm with her incredible physique and effective ab workouts is Daisy Keech.

Whether you’re a beginner or an experienced fitness enthusiast, Daisy Keech’s ab workouts can help you achieve a stronger, more defined core. In this article, we’ll explore the top 10 Daisy Keech ab workouts, including her beginner-friendly routines, lower ab workouts, her signature ab workout routine, and intense ab workouts to help you reach your fitness goals.

Daisy Keech Ab Workout For Beginners

If you’re new to the world of fitness and looking to start your ab transformation journey, Daisy Keech has you covered. Her beginner-friendly ab workout is designed to introduce you to core exercises without overwhelming you. Start with simple exercises like planks, leg raises, and bicycle crunches.

Daisy Keech Ab Workout For Beginners

Perform each exercise for 3 sets of 12-15 reps, gradually increasing the intensity as you become more comfortable. This workout is perfect for those who are just beginning to prioritize their core strength.

Lower Ab Workout

One of the most challenging areas to target is the lower abs. Daisy Keech’s lower ab workout is specifically designed to help you tone and sculpt this troublesome area. Incorporate exercises such as reverse crunches, hanging leg raises, and mountain climbers into your routine.

Lower Ab Workout

These movements will engage your lower abdominal muscles and help you achieve a well-rounded core. Perform each exercise for 3 sets of 12-15 reps, and you’ll start to see results in no time.

Daisy Keech Ab Workout Routine

Daisy Keech’s signature ab workout routine is a combination of various exercises that have helped her achieve her hourglass figure. This routine includes a mix of upper, lower, and oblique exercises to target every part of your core. Some key exercises to include in this routine are Russian twists, flutter kicks, and planks with leg lifts. Perform each exercise for 3 sets of 12-15 reps, and follow Daisy’s routine consistently to achieve a sculpted midsection.

Daisy Keech Hourglass Workout

Daisy Keech Hourglass Workout

Daisy Keech is renowned for her hourglass figure, and her ab workouts play a significant role in achieving this look. To accentuate your curves and strengthen your core, incorporate the hourglass workout into your routine. This workout combines ab exercises with waist-slimming movements. Try exercises like side planks with hip dips, woodchoppers, and standing side leg lifts. By working on both your abs and obliques, you can enhance your hourglass shape.

Daisy Keech Intense Ab Workout

For those looking to take their ab game to the next level, Daisy Keech’s intense ab workout is the ultimate challenge. This high-intensity routine includes advanced exercises like dragon flags, hanging windshield wipers, and weighted Russian twists. Prepare to feel the burn as you push your limits and work toward a rock-solid core. Perform each exercise for 3 sets of 8-10 reps, focusing on quality over quantity, and remember to maintain proper form to avoid … See More

10 Best Yoga Exercises For Kidney Disease

Kidney patients should do the following yoga exercises. These are simple exercises that boost kidney function. If you are suffering from a kidney disease, you should start practicing yoga along with your regular medication. The yoga exercises will stimulate your kidneys so they remain in good health.

Here’re yoga exercises for kidney health

Paschimottanasana Yoga For Kidney Disease

Paschimottanasana For Kidney Disease

It is an ideal asana for kidney patients because it stimulates the kidneys well and improves digestion as well.

How To:

  • Sit on the floor with your legs stretched out and spine straight
  • Lengthen your spine, and slowly fold forward from the hips
  • Reach your hands towards your feet, and if possible, hold onto your toes or ankles
  • Keep your gaze forward and hold the pose for 30-60 seconds
  • To release, slowly come back up to a seated position

Salamba Bhujangasana

Salamba Bhujangasana Yoga

It opens the chest and aligns the spine. It also stimulates the kidneys and nervous system.

How To:

  • Lie on your stomach with your legs joined and your hands directly under your shoulders
  • Slowly lift your chest off the ground with the support of your hands firmly placed on the floor
  • Keep your elbows close to your body and your forearms parallel to each other
  • Press your pubic bone into the ground and lift your chest toward the ceiling
  • Hold the pose for 30-60 seconds
  • To release, lower your chest back down to the floor and rest

Pawanmuktasana Yoga For Kidney Disease

Pawanmuktasana Yoga For Kidney Disease

It relieves constipation and associated problems. It also stimulates the reproductive system and boosts overall health.

How To:

  • Lie down on your back with your legs joined and your arms at your sides
  • Bring your knees toward your chest
  • Lift your head towards your knees, bringing your forehead to your knees as much as possible
  • Wrap your arms around your legs and hold onto your shins
  • Hold the pose for 30-60 seconds
  • Release the pose by releasing your legs and lowering your head back down to the floor

Naukasana

Naukasana Yoga

It cures constipation by strengthening abdominal muscles. It addresses digestive disorders and stimulates the pancreas, kidneys, and liver.

How To:

  • Sit on the floor with your legs stretched and joined and your hands by your sides
  • Lean back slightly and lift your feet off the ground, bringing your shins parallel to the floor
  • Extend your arms forward, keeping them parallel to the floor
  • Balance on your sit bones and hold the pose for 30-60 seconds
  • Release the pose by lowering your feet back down to the ground and sitting up

Ardha Matsyendrasana

Ardha Matsyendrasana

It is a great asana for internal organs as it helps stimulate the kidneys, spleen, and bowels. Practice this asana empty stomach for maximum benefits.

How To:

  • Sit down on the mat with your legs joined and extended
  • Bend your right knee and place your right foot outside your left knee
  • Place your left hand on your right knee and your right hand on the ground
… See More

10 Yoga Poses To Relieve Back Pain

Yoga is considered the best treatment for back pain, especially originating from long hours of sitting, driving to long distances, excess weight, and improper lifting of bulky goods. Yoga strengthens the lower back naturally and brings lasting relief from pain and suffering.

Yoga Poses For Back Pain

Dhanurasna

Dhanurasna Yoga For Back Pain

Strengthens the back and abdominal muscles and adds greater flexibility to the back by alleviating stress and fatigue.

How To:

  • Lie on your stomach with your feet hip-width apart and hands by your sides
  • Flex your knees, reach your hands to your ankles, and hold your ankles firmly
  • Lift your chest off the mat and pull your legs up towards your back
  • Hold the pose for 15-20 seconds before releasing
  • Do it a couple of times a day

Naukasana

Naukasana Pose

Strengthens the back and abdominal muscles and tones the leg and muscles. It is also useful for people suffering from hernia.

How To:

  • Lie on your back with your feet joined and hands by your sides
  • Take a deep breath and lift your chest and legs as you exhale
  • Also, stretch your arms toward your feet
  • Your eyes should be set on your toes and your hands should be straight
  • Feel the tension in your navel area for 10-15 seconds
  • Release your body for 5 seconds
  • Repeat it a couple of times a day

Setu Bandhasana

Setu Bandhasana

It relieves the tired back immediately by strengthening the back muscles, stretching the spine, chest, and neck, clams the mind, and reducing signs of anxiety and depression.

How To:

  • Lie on your back with knees flexed and feet flat on the floor
  • Keep your feet hip-width apart and at least 10-12 inches from your hips
  • Your arms should be on your sides
  • Slowly lift your back leaving your neck on the floor
  • Keep lifting your back until your chest touches your chin
  • Hold the pose for 15-20 seconds before releasing
  • Do it a couple of times a day

Matsyasana

Matsyasana Yoga For Back Pain

It stretches and strengthens the chest and neck and relieves tension in the upper back and shoulders, and provides relief from respiratory disorders.

How To:

  • Lie on your back with your legs stretched and feet joined
  • Place your hands under your hips for support
  • Bring your elbows toward each other to strengthen the position of your hands
  • Take a deep breath and lift your head and chest up
  • Lower your head and try to touch the floor
  • Hold the pose for 20 seconds and release
  • Lift your head and bring your back down
  • Repeat it a couple of times a day

Balasana Yoga For Back Pain

Balasana Yoga Pose

Stretches the lower back gently to relieve back pain and muscular tension, massages and tones abdominal muscles, and provides fast relief from stress, anxiety, and fatigue.

How To:

  • Come down on your hands and knees on a yoga mat
  • You are allowed to join your knees or keep them apart
  • Slowly bend forward and touch the floor with your forehead
  • Keep
… See More

Lower Back Stretches Exercise To Build Strength And Induced Pain

Stretching the back muscles after completing a back-strengthening routine can help to induce the muscle soreness and injury of lower back stretches. It may also provide you additional benefits such as improving the range of your motion and flexibility.

How you can induce the lower back stretches?

  • Low back pain will affect utmost people at least formerly in their lives.
  • Repetitious strain from overuse and age-related changes may beget pain in your lower back.
  • Stretching regularly and strengthening your core muscles can help and relieve from lower back stretches.

Cat-Cow Is Best For Lower Back Stretches

Cat-Cow Is Best For Lower Back Stretches

The cat-cow stretch is a great exercise for newcomers. It increases inflexibility and mobility in your spine while gently stretching the girding muscles.

How To:

  • Start on all fours with your hands and knees hips-range apart. Make sure your hands align with your shoulders and your knees align with your hips.
  • Inhale as you round your back, pushing your spine up toward the ceiling while put away your head down and drawing your belly button into your chine. Hold for 5 seconds.
  • Exhale as you arch your back and drop your belly toward the floor, moving your head up to look toward the ceiling. Hold for 5 seconds.
  • Repeat 10 times in both directions.

Single Knee To Chest

Single Knee To Chest

This move stretches your hip flexors along the front of your thigh and the muscles along your chest. It also helps improve the mobility of your lower chest.

How To:

  • Lie on your back with your legs straight and your heels on the bottom.
  • Bring your right knee into your chest, using your hands to gently pull the reverse of your ham. You should feel a stretch in the front of your left hip and lower back.
  • Hold this position for 5 to 10 seconds, also relax.
  • Repeat on the left side, feeling the stretch in your right hip and lower back.
  • Repeat 10 times on each side.

Pelvic Tilts Is Beneficial For Lower Back Stretches

Pelvic Tilts Is Beneficial For Lower Back Stretches

Pelvic tilts are an introductory core for strengthening move. The subtle movement activates deep abdominal muscles so that they stabilize and maintain the spine in a neutral position.

How To:

  • Lie on your reverse with your knees fraudulent and your bases flat on the bottom.
  • Engage your core by pressing your back down; put away your hips under, and drawing your belly button into your spine. You should feel pressure in your abdominal muscles.
  • Hold this compression for 5 seconds, you feel very relax.
  • Repeat this 20 times.

Glute Bridge

Glute Bridge

This exercise helps strengthen the glutes, which are important hips muscles that move the legs and stabilize the pelvis and spine. Weak glutes can beget muscle imbalances that increase stress on the lower reverse.

How To:

  • Lie on your back with your knees fraudulent and your bases flat on the bottom.
  • Gently press your lower back toward the bottom to engage your core and maintain a flat
… See More

List of Best Running Shoes

The stylish shoes for women the same class-leading features with the stylish shoes overall — they’re very light, comfortable, gentled, and just probative enough where you need it most. But that main support is where some of the biggest differences between women’s best running shoes can be set up.

If you are scroll deeper for further in-depth reviews of the running shoe that earned especially high rankings for your health. Plus, you’ll also find expert tips and advice for buying your coming best running shoe.

Running Shoes For Women

Women’s running shoes are not just lower, narrower performances from men’s shoes — there are differences in overall shape that affect shoes fit. Women’s shoes tend to be comparatively wider in the forefoot, with a narrower heel. Running shoes makers consider this statistical difference when designing their shoes for women. For illustration, a brand may make the same model of a shoe with a different heel shape and occasionally different heel accoutrements between its men’s and women’s interpretation choice.

Here we mentioned the list of best running shoes that will comfortable as well as stylish for daily wear.

New Balance 1080v12

New Balance 1080v12

The New Balance 1080 has been the brand’s most popular handling shoe for the once many times, and the v12 lives up to the hype. What was formerly a shoe that was only suited for slow, easy long hauls, has evolved into a protean each-rounder suited to a speedy 5K or a steady marathon?

Nike ZoomX Invincible Run 3 One Of The Best Running Shoes

Nike ZoomX Invincible Run 3 One Of The Best Running Shoes

Nike has made some changes to its maximum bumper running shoes and the Invincible 3 feels a little more overgrown-up with its new upper and heel clip. That said, this is still one of the stylish maximum- gentled running shoes on the request, with a high froth mound than former performances to give you further brio underfoot.

Brooks Glycerin 20

Brooks Glycerin 20

Known as being Brooks ‘best running shoe ’, the Glycerin is one of the most popular running shoes around, and for good reason. The Glycerin 20 is our favorite version of the running shoe yet.

Best Running Shoes Is New Balance Super Comp Trainer

Best Running Shoes Is New Balance Super Comp Trainer

The running shoe is super comfortable, with a thick wedge of New Balance’s Fuel Cell froth, which is soft and bouncy to run on. There’s a full-length carbon plate running through the midsole to help you get a briskly toe-off on race day, and you really do feel this rocker-figure as you move.

Saucony Endorphin Pro 3

Saucony Endorphin Pro 3

The Endorphin Pro 3 sees Saucony fully catch its most popular carbon fiber road running shoe. The brand has changed the upper, and added further PWRRUN PB froth underfoot to fully change the lift of the shoe it’s extremely presto, yet comfortable on the run.… See More

10 Good Reasons For Biking

Cycling is good for your health. Also, there are many ways to do biking. For example, you can take your bike to a secluded place where you can enjoy cycling. Or you can use a bicycle to do your daily chores. Also, you have the option of biking a gym bike which is a stationary health machine & has lots of benefits.

What Is Gym Biking?

Gym Biking

A gym bike is a stationary cycle great for exercising in an indoor environment including your home. It is suitable for people who find little time to cycle outdoors. Also, people living in a big metropolis can take advantage of a stationary cycle.

With a stationary gym bike, you can avoid uneven tracks and traffic issues. It is also beneficial if you have vision problems. Another advantage of a gym bike is that you can exercise whenever you have time. And you will be surprised to know that this stationary bike gives all the physical health benefits of cycling.

What Are The Health Benefits Of Biking?

Considering the way people used to cycle, the health benefits of biking can be divided into physical, mental, and social. If you want to cycle for fitness like you want to lose weight or strengthen your muscles you can buy a gym bike and use it at home.

Cycling For Physical Health

Weight Loss

Biking For Weight Loss

Cycling is a great exercise for weight loss because it helps lower body fat levels faster than any other activity. According to studies, moderate cycling at a speed of 22kmph for 30 minutes burns 300 calories. And you can achieve your weight loss goal by riding a gym bike at your home. Find 30 minutes for cycling from your busy schedule, if you want to lose weight. A gym bike needs little space and it is much easier to paddle a stationary bike.

Muscular Body

Biking Health Benefits For Muscular Body

Cycling not only burns fat but builds muscles as well. And it works for the entire musculoskeletal system, especially the glutes, hamstrings, quads, and calves. Cycling regularly at home for 30 minutes will make your bones stronger and build muscles. And a gym bike is good for building muscles. In addition to muscle building, cycling will build your stamina. You can take it as strength training. Also, you can control the intensity with the features provided in a gym bike.

Low-Impact Exercise

Biking Is Low Impact Exercise

Cycling is a low-impact exercise as compared to jogging or walking. Running or walking at a fast pace is weight-bearing because the weight of your body falls on your knees and feet. Also, you need to adjust your speed according to the terrain you are running on. But a gym bike allows you the luxury of cycling in the comfort of your home. Cycling has a lower impact on your body and you can cycle your gym bike at a constant speed.

Improved Cardiovascular Health

Health Benefits Of Biking Is To Improve Cardiovascular

Cycling … See More

Flatten Your Tummy With These Exercises

A flat tummy won’t be like a dream come true when you know what to do to keep your belly free from unnecessary and excess fat. You have put on fat around your stomach because whatever workout you do, don’t work for the flat tummy.

How To Burn Belly Fat?

Burn Belly Fat

Exercising is the right way to melt fat but some areas, especially the belly require special attention. Stubborn belly fat doesn’t go with regular exercises. You need to focus on specific muscles to burn belly fat and get strong abs.

Here’re the muscles that you need to focus on:

Pelvic Floor Muscles: They support internal organs like the bladder, uterus, and intestines.

Transverse And Rectus Abdominis: These are “six packs” muscles crucial for stability and functional movements including hinging, bending, and twisting.

Internal And External Obliques: These muscles strengthen trunk rotation and support respiration.

Erector Spinae: This muscle makes a stronger foundation for rotations. It also strengthens the spine.

These are the four muscles you need to focus on if you are serious about losing your belly fat. Also, there is little to worry about exercises as there are plenty of activities that can help flatten your belly and strengthen your core.

The good thing about these exercises is they can be practiced in a home environment and without any weight. Also, they can be practiced any time of the day.

Plank Workout For Flat Tummy

Plank Reach

Plank Reach Exercise

  • Come down in a plank position
  • Stretch your hands and legs stretched
  • Bring your legs, back, and neck in a line to start
  • Raise your right hand and take a step ahead and bring it back
  • Repeat it with your left hand and then with your right hand
  • Try to keep your back stable while doing the exercise
  • Try to increase the speed and reps of the activity
  • You will feel a little pressure on the abdominal muscles

Forearm Plank

Forearm Plank Workout For Flat Tummy

  • Come down in the plank position
  • Flex your elbows and rest your weight on your forearms
  • Keep your body in a straight line
  • Your legs should be stretched and resting on your toes
  • You can keep your palms flat on the floor or make fists
  • Now brace your core as much as you can
  • Try to hold the position for at least 30 seconds and release
  • It is one set completed
  • Do 5 sets daily

High Plank

High Plank Workout

  • Come down in the plank position
  • Your hands should be directly under your shoulders and stretched
  • Stretch your legs as well
  • Your legs, back, and neck should make a straight line
  • Keep your feet together and bum tight
  • Stretch your hands a little to start
  • Brace your core for 30 seconds
  • Release the position to complete one set
  • Do 5 sets of high plank regularly

Side Plank

Side Plank Workout For Flat Tummy

  • Come down in the plank position
  • First, turn to your right for the side plank
  • Put your right forearm on the floor and bring the rest of the
… See More

10 Best Exercises To Strengthen Your Pelvic Floor Muscles

You should know about pelvic floor dysfunction and symptoms that show that your pelvic floor muscles have weakened & also know about exercise. Women are more prone to weakening of pelvic floor problems due to the following reasons:

  • Overstretching of muscles during vaginal childbirth
  • Low levels of estrogen after menopause
  • Painful periods or endometriosis cause pelvic floor muscle tension
  • Supporting the weight of the uterus during pregnancy

What Is Pelvic Floor Dysfunction?

Pelvic Floor Dysfunction

Pelvic floor dysfunction is a common medical condition that creates an inability to correctly relax and coordinate the muscles while passing urine or during bowel movement. Women having pelvic floor dysfunction also feel pain during sex. But men have erectile dysfunction.

The pelvic floor contains muscles and soft tissues that attach to the bones at the bottom of the pelvis. The organs controlled by pelvic muscles include the urethra, bladder, intestines, rectum, and vagina in women. Even a little weakness in the pelvic muscles could result in dysfunction of the connected organs.

Since the pelvic floor muscles are critical to daily functions of urine and bowel movements, it becomes necessary for you to be very careful about the health of your pelvic floor muscles. You need strong muscles to stabilize your hips and trunk, especially while walking or standing. These muscles also contribute to sexual health and function. They can help in arousal and reaching orgasm.

Find Your Pelvic Floor Muscles With This Exercise

Pelvic Floor Muscles

  • Lie down on your back with your knees bent and feet flat on the floor
  • Exhale gently and draw in your lower abdominal muscles
  • Now squeeze in your muscles to stop gas or urine
  • Hold it for a couple of seconds and then let everything go

This exercise will help you feel your pelvic floor muscles release and drop. Women will feel the lifting or squeezing of the muscles around their vaginas.

If you often pass gas while standing or bending, you should try to hold the gas to feel your pelvic floor muscles. This activity will help you squeeze your rectum and anus.

Symptoms Of Pelvic Muscle Dysfunction:

  • Recurring UTI
  • Leaking urine while coughing, sneezing, and running
  • Reduced vaginal sensation
  • Pain during sex and inability to orgasm
  • The vaginal opening has a distinct bulge
  • A feeling of heaviness in the vagina

How Does Pregnancy Effects Pelvic Floor Muscles?

Pregnancy can strain the pelvic floor muscles and tissues, especially when the labor is long and difficult. It is for this reason that expectant mothers are more likely to experience pelvic floor dysfunction post-pregnancy.

Could Pelvic Floor Dysfunction Be Hereditary?

Yes, it could and there are many pieces of research to prove that pelvic floor dysfunction could run in families. If you have a family history of pelvic floor dysfunction, you are likely to experience the problem at a certain time in your life.

How Is Pelvic Floor Dysfunction Diagnosed?

If you have any of the above mentioned symptoms, you should … See More