Pelvic floor issues are common among men & women and a common reason to seek physical therapy. In this blog we will explore exactly what the pelvic floor is, why strengthening these muscles is important and provide you with a list of exercises you can begin performing today to strengthen your pelvic floor.
What is the Pelvic Floor?
The pelvic floor, a group of muscles that supports the bladder, uterus, rectum, and intestines, plays a crucial role in maintaining core stability, bladder control, and sexual function.
Strengthening these muscles is beneficial for both men and women, promoting overall pelvic health and preventing issues such as urinary incontinence and pelvic organ prolapse. In this blog post, we’ll explore effective exercises to strengthen the pelvic floor muscles, empowering you to enhance your physical well-being.
Importance of Pelvic Floor Muscle Strength
The pelvic floor muscles, like any other muscle group, benefit from regular exercise to maintain strength and function. Factors such as pregnancy, childbirth, aging, and certain medical conditions can weaken these muscles, leading to various health concerns. By incorporating targeted exercises into your fitness routine, you can proactively strengthen the pelvic floor and improve its resilience.
It’s not only Kegels
Many people think of only doing Kegels when it comes to pelvic floor strengthening. While Kegels can be a way to strengthen the pelvic floor, working our whole body actually incorporates the pelvic floor too. Part of pelvic floor physical therapy is not only identifying if the pelvic floor muscles themselves are weak, but what other muscles may need strengthening as well.
Effective Pelvic Floor Exercises
Kegel Exercises
Kegels involve contracting and relaxing the pelvic floor muscles.
To perform Kegels:
-
Identify the correct muscles by imagining stopping the flow of urine midstream.
-
Contract these muscles and hold for a few seconds (start with 3-5 seconds).
-
Relax the muscles for the same duration.
-
Aim for 10-15 repetitions, 3 times a day, gradually increasing hold times and repetitions as your muscles strengthen.
Bridge Exercise
-
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
-
Lift your hips off the floor until your body forms a straight line from shoulders to knees.
-
Squeeze your glutes and engage your core to maintain stability.
-
Hold for 5-10 seconds, then lower your hips back to the floor.
-
Repeat 10-15 times, gradually increasing the hold time as you build strength.
For even more pelvic floor engagement, try this variation with a ball between the knees
Squats
-
Stand with your feet shoulder-width apart.
-
Lower your body into a squat position, as if you were sitting back into a chair.
-
Engage your pelvic floor muscles as you push through your heels to return to standing.
-
Repeat 10-15 times, focusing on maintaining proper form and engaging the pelvic floor throughout the exercise.
Deadlifts
-
Start with light or no weight
-
Hinge your hips backward, like you were trying to open a door with your bottom
-
Keep your pelvis neutral and your back flat
-
You may feel a stretch in your hamstrings but you should not feel pain in your lower back
-
Repeat 10-15 times, ensuring smooth and controlled movements.
How to build strength in the pelvic floor
-
Consistency: Perform pelvic floor exercises regularly to see improvement in muscle strength and function.
-
Proper Form: Pay attention to proper technique to maximize the effectiveness of each exercise and minimize the risk of injury.
-
Progression: Gradually increase the intensity, duration, or repetitions of exercises as your pelvic floor muscles become stronger.
Who Shouldn’t strengthen their pelvic floor?
While many people do need pelvic floor strengthening, some actually do not. Conditions such as pelvic pain or interstitial cystitis may actually need to avoid Kegels. Now, this does not mean these people need to avoid strengthen training all together. Many times the pelvic floor can be overly tense due to the abs and hips being weak and the pelvic floor tries to compensate for this weakness. In this case, strengthening the hips would be beneficial in order to allow the pelvic floor muscles to stop over working.
Not sure if you should do Kegels? Watch this video to learn more:
The pelvic floor is part of a system
The pelvic floor doesn’t work in isolation from the rest of the body, which means it shouldn’t be treated that way! When we breathe, walk, run, lift, laugh or jump, our pelvic floor is working. That is why incorporating our breathing or whole body strengthening in our routine can help us overcome pelvic floor issues.
Conclusion
Strengthening your pelvic floor muscles through targeted exercises is essential for maintaining pelvic health, enhancing bladder control, and improving overall quality of life. Whether you’re recovering from childbirth, managing pelvic organ prolapse, or simply aiming to prevent future issues, incorporating these exercises into your routine can make a significant difference. Empower yourself with the knowledge and tools to strengthen your pelvic floor effectively, supporting your long-term physical well-being.
If you’re suffering from pelvic floor issues, contact us today to speak with a member of our team to learn more about how we can help you!
