What are pelvic floor exercises?

Pelvic floor exercises, often referred to as Kegel exercises, are a series of exercises designed to strengthen the pelvic floor muscles.

These exercises involve contracting and relaxing the muscles in the pelvic floor, which form a supportive hammock-like structure at the base of the pelvis.

Strengthening these muscles can help improve bladder and bowel control, support pelvic organs, and enhance sexual function.

Here’s a guide on pelvic floor exercises:

1. Identify the Pelvic Floor Muscles:
   • Before you can exercise them, it’s essential to locate the pelvic floor muscles.
   • One way to do this is to stop the flow of urine midstream during urination.
2. Get in a Comfortable Position:
   • Pelvic floor muscles activate differently in different positions.
   • You can perform pelvic floor exercises while sitting, standing, or lying down.
3. Contract the Muscles:
   • Imagine that you’re trying to stop the flow of urine or prevent passing gas.
   • Squeeze and lift the pelvic floor muscles. Avoid holding your breath or tightening other muscles, like your buttocks or abdominal muscles, while doing this.
   • Make sure this does not cause you any pain.
4. Hold the Contraction:
   • Muscles work best when we can activate them but also be able to hold the contraction.
   • Hold the squeeze for 3-5 seconds, initially. As you become more proficient, work up to holding for 10 seconds or longer.
5. Release and Relax:
   • After the hold, relax the pelvic floor muscles completely for the same amount of time that you held the contraction.
   • This step is essential for proper function.

Conclusion

Remember that it’s essential to perform pelvic floor exercises correctly.

If you’re unsure about your technique or have concerns about your pelvic floor health, consider consulting a pelvic floor physical therapist.

They can provide guidance, assess your pelvic floor, and recommend a tailored exercise program to address your specific needs. Additionally, they can help you avoid overdoing these exercises, as excessive tension in the pelvic floor can be counterproductive.

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!