The pelvic floor is a collection of muscles that connects the pubic bone, tailbone, and pelvic organs such as the bladder, urethra, bowel, rectum, and anus. The pelvic floor also helps to support the vagina and uterus in female bodies as well as the prostate in male bodies. The pelvic floor muscles’ strength and flexibility can also make a marked difference in posture, stability, and movement.
If you’ve been dealing with pain in the pelvis or back, or have struggled to hold in your urine due to a pelvic floor issue, you’re not alone. Studies show that nearly 32% of women and 16% of men struggle with pelvic floor problems.
One of the most effective ways to treat pelvic floor weakness is to incorporate physical therapy exercises. No matter if you’re recovering from childbirth, healing after surgery, or just trying to increase mobility, targeted physical therapy can be a great way to strengthen the core.
Causes of pelvic floor dysfunction
Pelvic floor dysfunction usually occurs when the muscles that support the pelvic organs become weak, too tight or uncoordinated. Now, this can occur for a number of reasons:
- Pregnancy, childbirth, and postpartum changes
- Aging and hormonal changes, such as menopause
- Abdominal and pelvic surgery
- Chronic straining from constipation or heavy lifting
- Long periods of sitting or poor posture
- High-impact sports
- Injury to the pelvic region
- Obesity or excessive body weight
- Chronic coughing
- Stress or anxiety
Common symptoms of pelvic floor dysfunction
Pelvic health is usually overlooked until symptoms arise. Some of the most common symptoms include:
- Pain or discomfort in the pelvic region
- Urinary problems, such as sudden urination or difficulty emptying the bladder
- Bowel issues such as constipation or difficulty controlling gas or stool
- Pain or swelling in the lower abdomen, pelvis or genital region
- Sexual dysfunction, such as reduced sensation or difficulty with arousal
- Lower back pain
5 physical therapist-recommended pelvic floor exercises for core stability
If you are looking to strengthen your pelvic floor, please consider incorporating the following exercises into your workout routines. Your physical therapist may also incorporate them into your personalized at-home exercise program.
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Diaphragmatic breathing (belly breathing)
How this exercise helps your pelvic floor muscles:
Performing diaphragmatic breathing helps to improve the coordination of your diaphragm and pelvic floor muscles during breathing. The improved coordination and the regular practice of this exercise can lead to increased pelvic floor muscle strength, flexibility and awareness of their position.
How to perform this exercise:
- Lie on your back with your knees bent and feet flat.
- Place one hand on your chest and the other on your stomach.
- Inhale slowly into your nose so that your belly rises, and the chest remains still.
- Exhale slowly through your mouth while using a hand to follow the movement of the stomach.
- Repeat this activity for 10 – 20 repetitions or as directed by your physical therapist
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Pelvic floor contractions (kegels)
How this exercise helps your pelvic floor muscles:
Kegels are specifically intended to strengthen the muscles of your pelvic floor. They’re often used to help address urinary incontinence and other pelvic floor issues as well.
How to perform this exercise:
- Sit, stand, or lay down in a comfortable position.
- Find the muscles of your pelvic floor (imagine that you’re stopping a stream of urine as you’re peeing).
- Contract your pelvic floor muscles; make sure that you don’t hold your breath or squeeze your thighs or glutes.
- Maintain the contraction for 3-5 seconds.
- Repeat 10 times, 2-3 times per day.
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Supine pelvic tilts
How this exercise helps your pelvic floor muscles:
Supine pelvic tilts target, strengthen and help improve the coordination of multiple muscles in your core, including the:
- Transverse abdominis (your deepest abdominal muscle)
- Multifundis (deep back muscles)
- Gluteal (butt) muscles
- Pelvic floor muscles
By strengthening these specific muscles, your pelvis will become more stable, which helps reduce strain on the pelvic floor.
How to perform this exercise:
- Lay on your back with your knees bent and feet hip-width apart.
- Gently flatten your lower back into the floor by tilting your pelvis upward.
- Maintain the position for five seconds, then release.
- Repeat this exercise for 10-15 repetitions,
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Bridge pose
How this exercise helps your pelvic floor muscles:
The bridge pose is designed to engage and strengthen the glutes, hamstrings and core muscles. It helps improve core and pelvic stability, which can lead to better pelvic floor muscle function.
How to perform this exercise:
- Lie on your back with your knees bent and arms at your sides.
- Press your feet into the ground and push your hips toward the ceiling.
- Squeeze your glutes and gently engage your core muscles.
- Hold the position for 5-10 seconds, then lower slowly.
- Repeat 10-15 times.
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Bird-dog
How this exercise helps your pelvic floor muscles:
This exercise requires that the core muscles, pelvic floor muscles and glutes work together to lift one arm and leg. As a result, it can help improve the coordination and strength of these muscles.
How to perform this exercise:
- Start on your hands and knees, aligning your shoulders directly over your wrists, and your hips directly over your knees.
- Extend your right arm forward and extend your left leg back, while keeping your hips level.
- Hold the position for five seconds, then return to center.
- Repeat this movement but lift the opposite arm and leg.
- Do 5-10 reps per side.
Discover pelvic floor physical therapy near you
Are you experiencing pelvic pain, bladder leakage or core weakness? Do you live near Severna Park, Frederick, Gaithersburg, or one of our other Maryland locations? If so, then you may want to consider visiting us for pelvic physical therapy. The licensed therapists at Forever Fit are here to guide you through a safe and personalized recovery process.
Take the first step toward better pelvic floor health. Contact Forever Fit for more information or click here to book an initial consultation.