Pelvic floor exercises, also known as Kegel exercises, are designed to strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. These exercises are recommended for various reasons, including improving bladder control, treating pelvic organ prolapse, and enhancing sexual function.
Before starting any exercise program, it’s advisable to consult with a healthcare provider or a pelvic floor physiotherapist, especially if you have any existing pelvic health issues. We provide personalized guidance based on your individual needs and condition.
Physiotherapy provides a multitude of benefits for anyone wishing to restore the pelvic floor strength and endurance. At Revolve Physiotherapy, our goal is to help you live a pain-free life with even greater strength than you had before.
Exercising the pelvic floor is important to maintain good pelvic health, especially during pregnancy, after childbirth, and as they age. Strong pelvic floor muscles can help prevent issues such as urinary incontinence and pelvic organ prolapse.
Here are some types of exercises that specifically target the pelvic floor muscles:
Bridge
- Lie on your back on a comfortable surface. Bend your knees and place your feet flat on the ground, hip-width apart.
- Keep your arms by your sides with your palms facing down.
- Inhale and slowly lift your hips off the ground, creating a straight line from your shoulders to your knees.
- Squeeze your glutes (buttocks) at the top of the movement to engage your posterior chain, and hold for 10 seconds.
- Exhale and slowly lower your hips back to the starting position. Repeat 10 times.
Clam
- Lie down on your right side with your right arm extended so that your neck and rest on your tricep. Bend your knees. Your heels, hips, shoulders and neck should all be in alignment.
- With your heels touching, lift your top leg upwards about 3-4 inches.
- Your lower leg should not move, and your hips should remain in a neutral position while you do this movement.
- Lower the top leg back down to the starting position and then repeat 10 times. Then switch sides and repeat the exercise.
Prone Press Up
- Lie on your stomach (prone position) on a firm surface.
- Place your hands under your shoulders with your elbows bent.
- Press your upper body off the ground, keeping your pelvis on the floor.
- Focus on arching your back gently, lifting your chest as high as comfortably possible.
- Hold the extended position briefly.
- Slowly lower your upper body back to the starting position. Repeat 10 times.
Bird dog
- Begin on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees should be under your hips.
- Extend your right arm straight in front of you, parallel to the ground. Keep your arm in line with your shoulder.
- At the same time, lift and extend your left leg straight behind you, parallel to the ground.
- Hold the position for a few seconds, making sure to maintain a straight line from your fingertips to your toes.
- Slowly lower your arm and leg back to the starting position. Repeat the exercise on the opposite side. Repeat 10 times on each side.
Cat Cow pose
- In tabletop position, Begin on your hands and knees, aligning your wrists directly under your shoulders and your knees under your hips.
- Inhale as you arch your back, dropping your belly towards the floor.
- Lift your head and tailbone towards the ceiling. Allow your shoulder blades to come together, creating a gentle curve in your spine.
- In cow pose, exhale as you round your back, tucking your chin towards your chest.
- Continue to move your spine upwards, forming an arch in your back.
- Hold this position for a few breaths. Repeat 10 times.
Pelvic floor exercises can provide numerous benefits, but it’s essential to perform them correctly and consistently for optimal results. If you have any specific concerns or conditions, it’s always a good idea to consult with a healthcare provider for personalized advice.
Pelvic Floor Exercises in Milton at Revolve Physiotherapy. Learn more with our team. Call us now (905) 864.8181 and talk to one of ours specialist.