Unlike your biceps or your quads, you can't see your pelvic floor. But keeping these muscles strong and healthy is just as important.
Your pelvic floor is a hammock-like band of muscle and tissue that keeps your pelvic organs in place. These organs include the bladder, urethra, cervix, vagina, uterus, and anus — so the pelvic floor plays an important role in bladder and bowel function.
Your pelvic floor muscles can change with age, becoming weaker or tighter. Childbirth, excess weight, and genetics may also play a role. Weaker or tighter muscles can lead to pelvic floor problems, such as:
You can manage or prevent these problems with exercises that strengthen and relax your pelvic floor. As a pelvic floor physical therapist, I often recommend specific exercises for patients to do at home. Here are four of my favorites — to reap the biggest benefits, try to consistently do these moves two to three times a week.
1. Kegel exercises
You may have heard of Kegels, an exercise that involves squeezing and relaxing your pelvic floor muscles. You can do them anywhere.
Before getting started, find and squeeze your pelvic floor muscles. To help identify them, try to stop your urine midstream the next time you have to pee. The muscles that stop the flow of urine are your pelvic floor muscles. Only do this once. Doing Kegels while urinating on a regular basis could lead to bladder infections.
Once you know what it feels like to tense the correct muscles, you’re ready to begin:
- Start by emptying your bladder.
- Tighten your pelvic floor muscles and hold for 3 seconds. Make sure you aren't tightening your abdominal, back or buttocks muscles.
- Relax the muscles completely.
- Do 10 repetitions. That's one set. Try to work up to three sets per day (one in the morning, afternoon, and evening), and slowly increase how long you hold the tension, working your way up to 10 seconds.
A word of warning: Resist the urge to do more — too many Kegels can over-strengthen your pelvic floor muscles, lead to muscle fatigue, and make problems like urine leakage worse.
2. Bridges
Work your pelvic floor muscles while engaging your core and glute muscles with bridges. Here's how:
- Lie on your back with your knees bent and your feet hip-width apart. Your heels should be on the ground with your toes up off the surface. To make the exercise more challenging, tuck a ball or pillow between your knees for the duration of the exercise.
- Place your arms at your sides with your palms facing down.
- Inhale and press your hips toward the ceiling. Hold for 10 to 15 seconds while breathing in and out.
- Slowly lower back down. Repeat 10 to 15 times. That's one set. Try to work up to two sets.
3. Pelvic tilts
Strengthening your lower back and ab muscles makes your pelvic floor more stable. This pelvic tilt exercise can help you do just that:
- Lie on your back with your knees bent and your feet hip-width apart. Your feet should be flat on the ground.
- Squeeze your abdominal muscles while pressing your lower back into the floor. Imagine you're pulling your belly button to your ribs. Hold for 5 seconds, then release.
- Repeat 10 to 15 times. That's one set. Try to work up to two sets.
4. Diaphragmatic breathing
Weak pelvic floor muscles are often to blame for pelvic floor issues. But for some people, the problem is that their muscles are actually too tight. You can address pelvic floor tightness or tension with muscle relaxation exercises like diaphragmatic breathing (taking deep belly breaths):
- Lie on your back with your legs out straight. You can also tuck a pillow or rolled blanket under your knees if that's more comfortable.
- Rest one hand on your upper chest and one on your abdomen, near your belly button.
- Breathe in slowly and deeply through your nose or through slightly parted lips. You'll know you're taking deep belly breaths if you can feel the hand on your abdomen rise and fall.
- Slowly exhale. Repeat five times.
Get more pelvic floor support
Regular exercise can keep your pelvic floor healthy. If you'd like some help getting started — or if you are experiencing symptoms of a pelvic floor disorder — the experts at Temple's Pelvic Floor Physical Therapy program can help design a routine that’s right for you.
To book a visit, request an appointment online or call 800-TEMPLE-MED (800-836-7536) today.