“What are the best and fastest pelvic floor exercises I can do to strengthen my pelvic floor?” We often get asked this question by many busy women in our practice. I’m happy to tell you there are 4 of them and each one can be done in 5 minutes or less!!
A bit of an anatomy lesson first though…
The pelvic floor is a set of muscles that support your pelvic organs, such as the bladder, uterus and bowel. These muscles help with urinary control, continence, and sexual function.
By working on these pelvic floor exercises in just 5 minutes a day you can lower your risk for vaginal prolapse, have better control of your bladder and bowel, have better sex (Woo Hoo!!), and have a better recovery following childbirth, if you’re in that stage of life. (For additonal information about urinary incontinence, please see this post:) https://www.durhampelvichealth.ca/help-for-urinary-incontinence/
So here are the top 4 pelvic floor exercises you can do:
- KEGELS
Most women have heard about kegel exercises. These are performed by tightening and holding the muscles that control the flow of urine and control our bowel movements.
Here’s how you do it:
- Sit in a comfortable position and think about the muscles that stop urine flow. Take a deep breath in.
- As you exhale, try to tighten these muscles as if trying to stop the flow of urine
- Hold it for 5 seconds. It should feel like you are squeezing and lifting these muscles.
- Release the muscle as you inhale. It should feel like you are letting go of these muscles.
- Repeat 10 times
- When this becomes easy, you can perform them in a standing position, both while lifting and exercising
- QUICK CONTRACT
You need to be able to quickly contract these muscles to help when you cough, sneeze or lift heavy things.
Here’s how you do it:
- Sit in a comfortable position and think about the muscles that stop urine flow
- Squeeze and release those muscle quickly
- Repeat 5-10 times in row if you are able to
- Make sure when you release the muscles you release all the way
- Don’t hold your breath while doing these exercises!!
- BRIDGES
This exercise not only strengthens the buttocks and core, it also helps with our pelvic floor muscles.
Here’s how you do it:
- Lie down on your back, knees bent, and feet flat on the floor about hip-width apart.
- Contract the buttocks and pelvic floor to lift the buttocks off the floor.
- Hold this position for 5–10 seconds.
- Relax back down to the floor.
- Repeat up to 10 times.
- Rest and then perform up to 2 additional sets.
3. SQUATS
Here’s how you do it:
- Stand with the feet hip-width apart, keeping them flat on the floor.
- Squat down with back slightly forward and chest up
- Focus on tightening the buttocks, pelvic floor and abdominals while standing up.
- Repeat this exercise 10 times.
- Rest before performing any additional sets.
4. PROPER POSTURE
Proper alignment is important for pelvic floor strength. When we have good posture it helps with activating your pelvic floor muscles.
Keep your shoulders back, relaxed and maintain a neutral pelvis. Look at the diagram above. It may be worth having someone take a picture of you so you can make any adjustments that you may need.
So there you have it! Work on these exercises and you are on your way to a healthier pelvic floor muscle life!
If you have any further questions, please give us a call at Durham Pelvic Health Physiotherapy.
Whitby Main Office (905)444-2282; Newcastle (905)987-4533
At Durham Pelvic Health Physiotherapy, Ana and Kate offer compassionate and respectful care to men and women of all ages. We discuss what brings you in for therapy, educate you about how your body works and then discuss various treatment options. Our focus is solving pelvic health issues relating to incontinence, persistent pelvic pain including endometriosis or interstitial cystitis; pregnancy and post-partum; painful intercourse; pelvic organ prolapse; pre- and post-surgical hysterectomies and prostatectomies, menopause and pelvic rehabilitation.https://www.durhampelvichealth.ca/
