Pelvic floor rehabilitation can be crucial to maintaining your health and well-being. The pelvic floor is the network of muscles located in the lower part of your pelvis. These muscles serve to support important systems such as the bowels and bladder. When your pelvic health is poor, you may experience a range of negative symptoms as a result. Common effects of pelvic floor dysfunction include constipation, incontinence and chronic pain. If you are experiencing any of these symptoms, physical therapy can help you find relief.

Physical therapists utilize a variety of techniques and treatment modalities designed to offer lasting relief and improve your pelvic health. The most effective techniques include targeted pelvic floor exercises. Want to maintain strong and healthy pelvic floor muscles? Learning how to do some of the most effective pelvic floor exercises can be a great start.

Effective pelvic floor exercises

• Kegels — Kegel exercises are a form of pelvic floor muscle training. They involve the controlled contracting of muscles in the pelvic floor. By intentionally engaging these muscles, you can build strength and control. This can help alleviate issues like incontinence. To do Kegel exercises, squeeze your pelvic floor muscles. If you are engaging the right muscles, you should feel a tightening or tugging sensation around the underside of your pelvic area. The sensation should feel similar to the clenching feeling that comes when trying to hold in urine. After holding this squeeze for a few moments, you can relax. Try to do around 15 repetitions with each set of Kegel exercises. Over time, you may notice improved control over your bladder and bowel movements. Kegel exercises can also improve overall stability in the pelvis, alleviating symptoms like pelvic pain. One of the most challenging aspects of Kegel exercises is finding the right muscles. To ensure you are doing these exercises properly, it can help to have professional guidance.
• Bridges — If you’re looking for an exercise that offers a wide range of benefits, bridges are a great option. Bridges engage the glutes and core along with your pelvic muscles. This makes them a great addition to a comprehensive workout routine. To do bridges, start by lying flat on your back. Your knees should be pointed upward and your feet should be planted on the ground. From this position, lift your hips toward the ceiling. As you lift, you may feel a squeeze in your glutes and a stretch in your abdomen. Once your hips are lifted, try to hold the bridge for a few seconds before lowering back down.
• Happy baby pose — The happy baby pose is a common stretch with plenty of positive effects. The stretch can help ease tension in your thighs, hamstrings and pelvis. Are you experiencing muscle tightness in your pelvic floor? If so, the happy baby pose may help alleviate your discomfort. To get into the pose, lie on your back with your knees pressed against your chest. Reach your hands down and grip the sides of your feet. With your feet in your hands, gently move your legs apart from each other. As you do, you should feel a stretching sensation in your thighs and groin. Holding this pose for 30 seconds or a minute can help you effectively relax your muscles. By easing tension and improving flexibility, the happy baby pose can reduce your negative symptoms and improve overall functionality in your pelvic floor.

What are pelvic floor exercises?

The pelvic floor is a group of muscles and ligaments that play a vital role in pelvic function. Pelvic floor exercises are exercising motions that engage the muscles in your pelvic floor. Kegel exercises are sometimes referred to simply as pelvic floor exercises. However, there are plenty of other exercises that also engage your pelvic floor muscles.

Strengthening the pelvic floor can offer many advantages. Key benefits of pelvic floor exercises include better sexual health, improved core strength and reduced discomfort. Whether you are doing these exercises as part of your pelvic floor rehab plan or as a way to be proactive about your pelvic health, they can have a major impact on your long-term wellness. Pelvic floor exercises tend to be beneficial for everyone. People generally experience positive results regardless of factors such as age and gender, but it is important to consider the particular pelvic health issues that different people might face. A physical therapist can work with you to develop a pelvic health treatment plan that accounts for your gender, treatment goals and physical condition.

Top pelvic floor exercises for women

• Clamshells — Clamshells are a simple exercise that can improve your hip flexibility and strength while also engaging your pelvic muscles. Start this exercise by lying on your side with your knees bent as if you were sitting in a chair. Keeping your lower leg against the ground, lift the top leg. Imagine each leg is half of an opening clamshell. Try to raise your top leg as high as you can without any pain or serious discomfort. You will likely feel your hips, thighs and pelvic muscles engage. If you are trying to increase stability in your pelvic floor, clamshells can make a great addition to your exercise routine.
• Heel slides — To do heel slides, lie down on your back and bend your knees. Keeping one leg bent with knee pointed upright, slide the other heel out along the floor until your leg is straightened. When the leg is straight, bring it back with the same sliding motion. You can continue to repeat this exercise, alternating legs each time. Heel slides are a great exercise for directly engaging the core and pelvis.
• Squats — From a standing position, bend your knees and lower your hips as if you’re about to sit down in a chair. When your hips dip below your knees, start rising back up until you are standing again. Continue to go up and down for a few more repetitions. Repetitive squats are a great way to work out your pelvic muscles. Besides your pelvic floor, squats also engage a lot of other muscles around your core and lower body. These include your glutes, thigh muscles and more.

Top pelvic floor exercises for men

• Pelvic tilts — Pelvic tilts are a good exercise for engaging muscles in the pelvic floor and lower abdomen. To start, lie on your back with both knees bent. The starting position for this exercise is the same as with bridges. Instead of lifting your hips all the way up, however, simply flatten your back and slightly tilt your pelvis upward. When you flatten your back, you should feel a tightening in your abdominal muscles. You should also feel a stretching sensation around your pelvis when tilting. Because they require less movement, pelvic tilts are a great exercise for those still building up to bridges. If you are currently recovering from a pelvic floor issue, pelvic tilts are an excellent early exercise to start regaining your strength.
• Bird dog exercise — To do the bird dog exercise, start with all four limbs on the ground. Then extend your right arm and left leg into the air at the same time. After holding for a few seconds, return to the starting position and do the same thing with your left arm and right leg. When you do this exercise properly, you can build strength in your back muscles, core and pelvic floor.
• Wall sits — Wall sits are a great core exercise that can also provide major benefits to the pelvic floor muscles. To start this exercise, put your back against a wall and plant your feet. Next, start bending your knees and slide down until your knees are at a 90-degree angle. Your position should appear as if you are sitting in an invisible chair. After holding this position for as long as you can manage, slide back up the wall and rest a bit before doing another wall sit.

Improve your pelvic floor health with help from Lattimore Physical Therapy

Targeted exercises are just one part of a comprehensive pelvic health treatment plan. At Lattimore Physical Therapy, we can help address many different facets of your health. Our team can work with you to make significant strides toward long-term pelvic floor wellness.

Contact our team today for more information or to schedule an initial appointment.