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Pelvic Floor Strengthening

By Anne Asher, About.com

Updated August 23, 2009

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Lifetime Maintenance of a Healthy Pelvic Floor

In her book, Chiarelli has several recommendations for maintaining a strong pelvic floor for a lifetime. If you remember to do them, maintaining your new pelvic floor strength won't take much time at all. Here are a few ideas for maintenance:

While in the shower perform an inner squeeze for 6 seconds. Keep doing the squeezes the entire time you are in the shower.

Every time you finish emptying your bladder do 3 strong inner squeezes, holding for 5 seconds each.

Practice pelvic floor muscle contractions as you make love. This will enhance your sex life while it helps your back!

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