Strengthening Your Pelvic Floor Muscles

Pelvic floor health is an essential part of overall well-being, yet it’s often overlooked. Your pelvic floor is a group of muscles that support vital organs like the bladder, uterus, and rectum. When these muscles are weak, it can lead to issues such as incontinence, pelvic pain, and even a prolapsed bladder. Fortunately, there are simple exercises you can do to strengthen your pelvic floor and improve your health.

Why Strengthening Your Pelvic Floor is Important

Strong pelvic floor muscles provide essential support to your organs and help maintain control over bladder and bowel movements. They also play a crucial role in sexual function and can help reduce back pain. Whether you’re recovering from childbirth, dealing with aging, or experiencing pelvic issues for the first time, strengthening your pelvic floor can help prevent or relieve these problems.

Simple Exercises to Strengthen Your Pelvic Floor

KEGELS

Kegel exercises are the most well-known method for strengthening pelvic floor muscles. To perform them:

• Sit or lie down in a comfortable position.
• Tighten your pelvic floor muscles as if you're trying to stop the flow of urine.
• Hold the contraction for 3-5 seconds, then relax for the same amount of time.
• Repeat 10-15 times, working your way up to three sets per day.

Remember, consistency is key. Kegels can be done discreetly, making them easy to fit into your daily routine.

BRIDGES  

This exercise engages both the pelvic floor and core muscles.

• Lie on your back with your knees bent and feet flat on the floor.
• Tighten your pelvic floor muscles as you lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
• Hold for 3-5 seconds, then lower your hips back down.
• Repeat 10-15 times.

SQUATS  

Squats are a great full-body exercise that also targets the pelvic floor.

• Stand with your feet hip-width apart.
• Slowly lower your hips as if you’re sitting in a chair, keeping your knees aligned with your toes.
• As you stand back up, engage your pelvic floor muscles.
• Repeat 10-15 times.

PELVIC TILTS

These help engage the pelvic floor while also working the lower back and abdominal muscles. They are particularly useful for beginners or those with back issues.

• Lie on your back with knees bent.
• Flatten your lower back against the floor by tilting your pelvis up slightly.
• Hold the position for a few seconds, then release.

BIRD-DOG

This exercise engages the pelvic floor along with your core for better overall stability.

• Start on your hands and knees.
• Extend one arm forward and the opposite leg backward, engaging the pelvic floor as you move.
• Hold for a few seconds, then switch sides.

When to Seek Help

While exercises can help improve pelvic floor strength, some individuals may need more personalized guidance. If you experience ongoing pelvic pain, discomfort, or urinary leakage, consider seeking professional help from a physical therapist specializing in pelvic floor therapy. A therapist can assess your specific needs and develop a tailored exercise plan.

Strengthening your pelvic floor muscles is a simple but effective way to improve your health and quality of life. By incorporating these exercises into your daily routine, you can prevent or alleviate pelvic issues and maintain a strong core.

Elite PT is happy to have a Pelvic Floor Specialist on the team. For more information on Pelvic Floor Therapy or to schedule a consultation, contact us today!