How long does it take to tighten pelvic floor muscles?
Pelvic floor muscles can become weak due to various factors such as childbirth, aging, or a sedentary lifestyle. Fortunately, there are ways to strengthen these muscles. If you're wondering how long it takes to tighten pelvic floor muscles, the answer is that it varies from person to person and depends on several factors such as the severity of weakness and the type of exercises being done. However, most people experience an improvement in their symptoms within 4 to 6 weeks of consistently following a pelvic floor exercise routine [5].
Kegel exercises are a common way to strengthen the pelvic floor muscles. To perform Kegels, tighten your pelvic floor muscles, hold the contraction for a few seconds, and then relax for the same amount of time. Initially, start with 5 repetitions and increase gradually to 10-15 repetitions [6][7][8].
It's essential to focus on tightening only the pelvic floor muscles and not flex any other muscles while doing Kegels. Try doing Kegel exercises while sitting, standing, or walking once the muscles get stronger [1].
If you're experiencing tightness in your pelvic floor muscles, the symptoms are often different, including pain, soreness, or cramping [3]. In such cases, you can consider pelvic floor therapy, which involves physical methods of strengthening and/or relaxing the muscles of the pelvic floor to improve core stability and control over urination, bowel movements, and sexual function [2].
Overall, the time it takes to tighten pelvic floor muscles varies, but consistent exercise and therapy can help improve pelvic floor strength and function over time.
