What Pelvic Floor Exercises Can You Do at Home?

Pelvic floor physiotherapy encompasses a range of practices to strengthen pelvic floor muscles, with many exercises easily done at home. Whether undergoing pelvic floor rehabilitation post-surgery, aiming to alleviate conditions such as incontinence, or simply enhancing pelvic health, several exercises can be integrated into one’s daily routine. Physiotherapists specializing in pelvic floor physiotherapy in Edmonton recommend various effective pelvic floor exercises.

Both male pelvic floor physiotherapy and women’s health physiotherapy, encompassing vaginal floor therapy, play crucial roles in pelvic floor therapy, offering targeted interventions to strengthen the pelvic region and address specific health issues faced by men and women.

Exercises in pelvic health physiotherapy are designed to strengthen and rehabilitate the pelvic muscles, providing foundational support for treating and preventing various conditions.

Also, clinics providing pelvic floor physiotherapy in Edmonton offer personalized guidance on pelvic floor exercises to improve and support overall pelvic health. 

Kegel Exercises: Strengthening the Pelvic Floor

Kegel exercises form the foundation of pelvic floor physiotherapy, targeting the muscles supporting women’s urinary tract, rectum, and uterus. These exercises consist of tightening and then releasing the pelvic floor muscles, effectively strengthening them over time. Regular practice of kegel exercises can significantly improve pelvic health, offering numerous benefits such as enhanced bladder and bowel control, reduced risk of pelvic organ prolapse, and improved sexual function. 

One must first identify the right muscles to execute a Kegel exercise correctly. This action can be achieved by trying to halt the flow of urine midstream or by contracting the muscles used to inhibit the passage of gas. Once identified, these muscles should be contracted for three to five seconds, followed by a relaxation of equal duration. Repeating this cycle 10-15 times per session is recommended, with multiple sessions spread throughout the day.

Bridge Pose: Enhancing Pelvic Stability

The Bridge Pose, highly regarded in pelvic floor physiotherapy, strengthens pelvic stability and the surrounding muscles, providing a holistic lower body workout that fortifies pelvic health. This exercise, initiated in a prone stance, with knees bent and feet set hip-width apart, includes engaging the pelvic floor muscles and lifting the hips to achieve a straight line from the knees up to the shoulders. This action, which emphasizes maintaining pelvic floor muscle engagement, targets the pelvic muscles and activates the glutes, hamstrings, and lower back.

Including the Bridge Pose in exercise routines offers significant benefits, such as bolstering pelvic organ support and enhancing core stability, thereby helping to prevent conditions like pelvic organ prolapse and incontinence. Additionally, it is vital in improving overall posture and strengthening the body.

Squats: Building Strength and Endurance

Squats are essential for enhancing strength and endurance, especially in pelvic floor physiotherapy, providing a complete lower body workout that strengthens the pelvic floor, quadriceps, hamstrings, glutes, and lower back—incorporating squats into an exercise routine boosts muscular endurance, core stability, and lower body strength. The exercise should be done by standing with feet hip-width apart, bending the knees to lower the body while keeping the chest up and core tight, ensuring knees don’t overshoot the toes and pelvic floor muscles remain engaged for optimal pelvic health benefits. Squats are adaptable for all fitness levels, varying from body weight to added weight.

Besides physical improvements, squats are vital for functional fitness, enhancing daily activity performance, injury prevention, balance, flexibility, and joint health. They are particularly beneficial for those in pelvic floor rehabilitation or aiming to strengthen the pelvic area, supporting overall fitness and targeted pelvic health. 

Bird Dog: Improving Coordination and Balance

The Bird Dog exercise stands out for its effectiveness in boosting balance and coordination, serving as an excellent component of both fitness and rehabilitation programs. The exercise is performed by extending an arm and the opposite leg while keeping the spine and pelvis stable, thus challenging the body’s coordination. Starting on all fours, the practitioner extends one arm and the opposite leg, maintaining this posture momentarily before alternating sides, ensuring the movement is deliberate and the core engaged throughout.

Consistently incorporating the Bird Dog into a workout routine can improve core strength and postural stability, which are essential for everyday movements and sports. It is particularly beneficial for those focusing on pelvic floor rehabilitation or aiming to improve pelvic health. 

Leg Lifts: Targeting Core and Pelvic Muscles

Leg lifts are an effective workout for enhancing the strength of the core and pelvic muscles, which are crucial for lower abdominal strengthening and pelvic floor stability. This exercise boosts core stability, essential for body strength and preventing injuries, and supports pelvic health, making it a key component of fitness and pelvic floor rehab programs.

Performed by lying on the back, raising the legs to a 90-degree angle, and lowering them without touching the ground, leg lifts intensely work the abdominal and pelvic muscles. Adding pauses or ankle weights can increase the exercise’s intensity and pelvic engagement.

Consistently doing leg lifts strengthens the core, supporting the spine and pelvis, improving posture, and reducing back pain risks. It’s also vital for improving control over bladder and bowel functions, sexual health and aiding recovery post-childbirth or surgery. 

Empowering Your Pelvic Health Journey

In wrapping up, performing pelvic floor exercises at home is a practical and effective way to enhance pelvic health, offering benefits like improved bladder control, reduced risk of prolapse, and better sexual function. Regularly integrating these exercises into the routine can improve pelvic stability and core strength, contributing to overall well-being and quality of life.

If you want to strengthen your pelvic floor, improve core stability, or enhance your fitness regimen, consider seeking In Step Physical Therapy in Edmonton. Our professionals are experts in pelvic health physiotherapy, dedicated to guiding you toward meeting your health and fitness aspirations. Visit us at www.instepphysio.ca or call us at +1 (587) 409-1754 to learn how we can support your journey towards a more substantial, healthier body. 

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