Physical Therapy Exercises to Support Your Pelvic Floor

woman doing pelvic lift abdominal exercise at home
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6 Physical Therapy Exercises to Support Your Pelvic Floor

The pelvic floor is a set of tissues and muscles that support the organs within the pelvis, including the large intestine, bladder, and reproductive organs. While you move, flex, and sit down to go to the bathroom, those muscles help with flexibility and control. However, when the pelvic floor is too loose or weak, it causes an onset of conditions, including incontinence and pelvic floor prolapse. This weakening or loosening can happen due to childbirth, prostate cancer treatment, pregnancy, obesity, and straining from constant constipation.

The good news? You can strengthen these muscles. When performed daily, these six pelvic floor exercises will give you the confidence to head out to activities more often and not be afraid to sneeze! What’s more, they will also improve your brain connection to these muscles, providing more control.

1. Kegels

Kegel exercises are some of the most effective at improving pelvic floor strengthening. The process requires you to contract and relax the group of muscles that form part of the pelvic floor. The best way to find these muscles is to try to stop the flow of urine when using the toilet or prevent yourself from passing gas. Those muscles you are contracting are your pelvic floor muscles.

To perform this type of exercise, aim to lift and hold those muscles tight for 10 seconds and then relax them for the same amount of time. Repeat this 10 times. You should do kegels at least twice a day, once in the morning and once in the evening, to see improvements.

woman doing various sports moves - exercises for healthy life, pelvic floor exercise. Home sport workout. Elbows static balance stand. Floor stretching. Healthy lifestyle.

2. Bridge Pose

The bridge pose involves lying on your back with your knees bent and your feet flat on the floor. Place your arms next to you with your palms down. Contract your glutes and pelvic floor muscles, and push through the heels to lift your hips off the ground to create a straight line from the knees to your shoulders while keeping your feet on the ground. Hold for 5 seconds and release. Aim to do as many repetitions as you can daily.

sport, fitness and healthy lifestyle concept - african american woman doing pelvic lift abdominal exercise at home

3. Deep Core Breathing

Another form of physical therapy for pelvis muscles is deep core breathing, also known as diaphragmatic breathing. Lay on your back with your knees bent. Place one hand on your chest and one on your stomach. Breathe deeply so that your stomach rises farther than your chest without moving your head and neck. Exhale slowly, counting to five. Repeat this process at least 10 times.

Tired Young man lying on a yoga mat after workout. Man practicing yoga and meditation at home. A series of yoga poses. Lifestyle concept

4. Bird-Dog

Bird-dog will strengthen your core and pelvic floor muscles. Start on your hands and knees so that your knees are under your hips and wrists under your shoulders. Tighten your core muscles by pulling your belly button towards your spine. Then, raise your left leg while you raise your right arm, holding your pelvis in a neutral position. Hold for 10 seconds, release, and then switch. Perform this move five times on each side.

Asian woman practicing yoga outdoors, performing bird-dog pose on a yoga mat in a green park. A moment of balance, focus, and core strength in nature. Healthy lifestyle and morning workout concept

5. Squats

Stand with your feet set shoulder-width apart, maintaining a straight spine and keeping your chest up. Bend your knees and lower your body as if you are sitting in a chair. Go as low as you are comfortable, inhale, stay in this position for at least 10 seconds, and then exhale as you push back up. Aim to complete 10 rounds of squats.

How To Make a Squat. Muscular man showing a squat exercise, side

6. Pelvic Tilts

Pelvic tilts work to build stronger abdominal muscles. As you lie on your back with your knees bent, flatten your back as much as possible against the floor. Tighten your belly and pelvic floor muscles to do so. Then, bend your pelvis slightly to one side, hold for 10 seconds, and release. Repeat this process 10 times on each side.

This colourful illustration demonstrates in detail how to execute correctly lower body exercises

When Should You See a Physical Therapist?

You can (and should) do pelvic floor exercises daily, but there are some benefits to seeking out a physical therapist.

You should seek out a professional in any of the following situations:

  • You have symptoms of dysfunction, including incontinence or difficulty with contracting the muscles of the pelvic floor for any reason.
  • Postpartum check-ins to make sure these muscles are getting enough workouts after being stretched during pregnancy.
  • Chronic pelvis or lower back pain, as strengthening these muscles can reduce pain.

See a Physical Therapist at Total Health Systems

Whether you’ve just had a baby or you’re experiencing chronic pain, Total Health Systems is here to help. As a multi-disciplinary wellness center, we offer many services, including physical therapy, to help you improve mobility, reduce pain, and restore proper muscle function. All treatment plans developed at our center are personalized and designed to treat your condition, not just the symptoms you’re experiencing.

Visit our website today to schedule an appointment at one of our six locations in Michigan.