What Exercises Can I Do To Strengthen My Pelvic Floor

If you're experiencing urinary incontinence, bowel incontinence, or pelvic pain, there's a good chance that you have a weakened pelvic floor. The pelvic floor muscles are responsible for supporting the organs in the lower abdomen, including the bladder, uterus, and rectum. Exercising your pelvic floor muscles can help improve your pelvic floor strength and reduce the symptoms of pelvic floor disorders. In this article, we'll be discussing the exercises you can do to strengthen your pelvic floor muscles.

What is the Pelvic Floor?

The pelvic floor is a group of muscles that support the organs in the lower abdomen. These muscles form a sling-like structure that runs from the pubic bone to the tailbone. The pelvic floor muscles play a crucial role in supporting the bladder, uterus, and rectum. They also help control urination and bowel movements.

How to Strengthen Your Pelvic Floor?

There are several exercises you can do to strengthen your pelvic floor muscles. These exercises are easy to perform and can be done anywhere, anytime. Here are some of the exercises you can do:

1. Kegel Exercises

Kegel exercises are the most popular exercises for strengthening the pelvic floor muscles. To perform a Kegel exercise, follow these steps:

1. Find the right muscles: To identify the pelvic floor muscles, stop urination midstream. The muscles you use to stop urination are your pelvic floor muscles.
2. Squeeze and hold: Squeeze your pelvic floor muscles and hold for 5 seconds.
3. Relax: Release the muscles and relax for 5 seconds.
4. Repeat: Repeat the exercise 10-15 times, three times a day.

2. Squatting

Squatting is an excellent exercise for strengthening the pelvic floor muscles. To perform a squat, follow these steps:

1. Stand with your feet shoulder-width apart.
2. Bend your knees and lower your body as if you're sitting on a chair.
3. Hold for 5 seconds and then stand back up.
4. Repeat the exercise 10-15 times, three times a day.

3. Bridge Exercise

The bridge exercise is another effective exercise for strengthening the pelvic floor muscles. To perform a bridge exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Raise your hips off the ground, keeping your shoulders and feet on the floor.
3. Hold for 5 seconds and then lower your hips back down.
4. Repeat the exercise 10-15 times, three times a day.

Tips for Strengthening Your Pelvic Floor

Here are some tips to help you get the most out of your pelvic floor exercises:

• Start slowly: Don't overdo it. Start with a few repetitions and gradually increase the number of repetitions over time.
• Be consistent: Do your pelvic floor exercises every day, at the same time if possible.
• Stay relaxed: Don't hold your breath or tense your muscles while doing the exercises.
• Combine exercises: Combine different exercises to work different parts of the pelvic floor muscles.

FAQ

1. Can men do pelvic floor exercises?

Yes, men can also do pelvic floor exercises to strengthen their pelvic floor muscles.

2. Can pelvic floor exercises help with incontinence?

Yes, pelvic floor exercises can help reduce the symptoms of urinary incontinence and bowel incontinence.

3. How long does it take to see results from pelvic floor exercises?

It can take up to 12 weeks to see results from pelvic floor exercises. Consistency is key.

Pros and Cons of Pelvic Floor Exercises

Pros:

• Easy to perform
• Can be done anywhere, anytime
• Can help reduce the symptoms of pelvic floor disorders

Cons:

• Results may take time to show
• May not be effective for everyone
• May require a lot of effort and dedication

Overall, pelvic floor exercises are an excellent way to strengthen your pelvic floor muscles and reduce the symptoms of pelvic floor disorders. With a little effort and dedication, you can improve your pelvic floor strength and enjoy a better quality of life.