How do I strengthen my pelvic floor?
A weak pelvic floor may lead to issues like urinary incontinence, leakage, pain, and pelvic pressure – and that doesn’t sound like something anyone would be happy living with.
So are there ways we can strengthen these muscles to prevent or stop these symptoms from happening?
Just like regular physical therapy, pelvic floor therapy can help reduce symptoms and allow the patient to live a normal life.
Here are some examples of what strengthening the pelvic floor may look like:
- Kegels. Yes, those! Kegels are a popular exercise for strengthening the pelvic floor muscles by contracting and relaxing, like doing reps at the gym. Kegels can be practiced in both the front and the back of the pelvis, working to strengthen around the vagina as well as the anus. This exercise can help relieve painful sex and incontinence.
- Deep breathing. Breathing into the pelvic floor and timing your breaths can also help to strengthen the pelvic floor. The muscles in the pelvic floor are connected to the inner muscles of the abdomen and can be strengthened when the core is engaged.
- Happy Baby: Lay on your back and grab your feet, and let your pelvis release, rolling back and forth. This is a great stretch for the pelvic floor muscles, giving them a break from gravity and holding your organs in place.