How can I strengthen my pelvic floor muscles?

Strengthening your pelvic floor muscles is important for a variety of reasons, including improving bladder and bowel control, reducing the risk of pelvic organ prolapse, and enhancing sexual function.

Here are some strategies to help you strengthen your pelvic floor muscles:

• Kegel Exercises:
  • Kegel exercises are specifically designed to target the pelvic floor muscles. To do them:

    a. Find the right muscles: Sit or lie down comfortably. Imagine you’re trying to stop the flow of urine or prevent passing gas. The muscles you use for this are your pelvic floor muscles.

    b. Contract and hold: Squeeze these muscles and hold the contraction for about 5 seconds. Make sure you’re not holding your breath or squeezing other muscles.

    c. Release and relax: Relax your muscles for about 5 seconds.

    d. Repeat: Do 10-15 repetitions in a row, and try to work up to 3 sets per day.

• Pelvic Floor Physical Therapy:
  • A physical therapist who specializes in pelvic floor health can provide guidance and exercises tailored to your specific needs. They may use biofeedback, manual therapy, and other techniques to help you strengthen your muscles.

Here are some exercises that indirectly strengthen your pelvic floor

• Squats: Squats can indirectly engage your pelvic floor muscles. To do squats:

  a. Stand with your feet hip-width apart.

  b. Lower your body as if you’re sitting back into a chair, keeping your back straight.

c. Rise back up to the starting position.

d. Do 2-3 sets of 10-15 squats.

• Bridge Exercises:
  • Bridge exercises engage your glutes and pelvic floor muscles. Here’s how to do them:

    a. Lie on your back with your knees bent and feet flat on the floor.

b. Lift your hips off the ground, forming a straight line from your shoulders to your knees.

c. Hold for a few seconds, then lower your hips back down.

d. Perform 2-3 sets of 10-15 repetitions.

• Yoga and Pilates:
  • Certain yoga and Pilates poses can help strengthen your pelvic floor muscles by engaging your core and promoting overall muscle awareness and control.

Conclusion

Remember that it’s important to consult a pelvic floor physical therapist, especially if you’re experiencing pelvic floor issues.

They can provide personalized guidance and ensure you’re doing the exercises correctly.

Treatment options for pelvic floor therapy

Pelvic floor physical therapy is valuable for both men and women who experience pelvic floor issues, such as incontinence, pelvic pain, and sexual dysfunction. It can significantly improve quality of life and help individuals regain control and confidence in their pelvic health.

At PhysioFit of NC, we have the expert team in pelvic floor physical therapy to help you to the fullest.

We provide a comprehensive treatment approach through our Women’s Health Program.  This includes manual therapy and exercises to improve conditions related to the pelvic floor muscles.

Don’t hesitate to contact us today so we can help you!