Exercises

exercisesAlongside the Gepan® instill treatment, you can work to strengthen the pelvic floor muscles through active training. Specific exercises can improve the elasticity of the pelvic floor. The following exercises are easy to do and regular workout can help relieve your symptoms.

Please discuss in advance with your physician whether these exercises are suitable for you.

Training tips

Add pelvic floor exercise to your daily routine because only consistent practice can give good results.

The following exercises are equally suitable for men and women.

First of all, never hold your breath during exercise – instead, try to be aware of the contractions of your pelvic floor through regular breathing. You can hold the contractions through several breaths or do them when breathing out.

If doing exercises on your hands and feet, you can, as an alternative, support yourself on your forearms, to take the weight off your wrists. Your head can rest on your hands.

Try to relax the buttocks during the exercises, since they are not part of the pelvic floor muscle group.

Learning how to feel the pelvic floor exercise

It is important to get a feeling of the pelvic floor beforehand, because you can’t see or feel the pelvic floor in a relaxed state. Therefore, it is important that you develop a feeling of your own pelvic floor.

Lie on your back and raise your knees. The distance between your feet should be the same as the width of your hips. Put one hand on the area between the pubic bone and the navel. Now press your heels against the floor and try to tighten the pelvic floor muscles by pulling in the muscles of the vagina, the urethra and anus at the same time. Pull your pubis towards your navel and push your loins to the ground. This way you will lift the pelvis.

Exercises to strengthen the pelvic floor

Exercise 1
Lie on your back and stretch your arms and legs slightly bent and relaxed towards the ceiling. Hold this position for at least one full minute and keep breathing through your abdomen.

Exercise 2
Position yourself on hands and knees, and support yourself with your lower legs and hands. Make sure your head is in line with your spine and pelvis when relaxed. Now pull your pubis toward the navel, tightening the pelvic floor and rounding your back. Hold this contraction for 3-4 full breaths, before relaxing again.

Exercise 3
Begin this exercise on hands and knees, too. Lift the knees off the ground, so that your weight is distributed between your feet and your hands, contracting the pelvic floor at the same time. After 3-4 breaths, release and put the knees back down.

Exercise 4
Stay on your hands and knees and breathe slowly . While inhaling, hollow your back and round your back when exhaling. Return to the initial position. Repeat this exercise 4-5 times.

Exercise 5
Sit with your back straight on a chair or a stool. Position your feet on the floor, hip-width, and rest your hands on your knees. Bring your weight forward towards your feet until you feel slight pressure in the front part of the pelvic floor muscles. Breathe gently through your nose and try, when breathing out through your mouth, to pull your urethra and your vagina inwards and up. When inhaling, release the tension and repeat the exercise for 5-10 breaths. You can take a break of 1-2 breaths if you need to.

Exercise 6
Sit down with a rounded back close to the back of a chair or stool, with your feet hip-width apart, your hands resting on your knees. Shift your weight backwards as much as possible – you will feel pressure in the rear part of the pelvic floor muscles.
While breathing in through the nose, try to pull the anus inwards and upward. Release the tension with your next breath and proceed with the exercise for 5-10 breaths. You can pause for a few breaths if you need to.