Pelvic Floor Exercises
For strengthening the pelvic floor muscles, a focused and regular exercise regime can be very effective. Here are some key exercises often recommended for pelvic floor health:
A very good visual guide on the pelvic floor muscles:
Audio is not needed as there are captions.
Kegel Exercises:
How to do it: Tighten the muscles you would use to stop urinating or passing gas. Hold the contraction for 3-5 seconds, then relax for 3-5 seconds.
Frequency: Aim for at least 3 sets of 10 repetitions per day.
Bridge:
Repetitions: Do 2-3 sets of 10 repetitions.
Squats:
How to do it: Stand with feet hip-width apart, toes pointed slightly out. Bend your knees and lower your buttocks as if sitting in a chair, keeping your back straight. Engage your pelvic floor as you lower down.Repetitions: Perform 2-3 sets of 10-15 squats.
Bird Dog:
How to do it: Start on all fours. Tighten the pelvic floor, and extend one arm and the opposite leg until they are in line with your body. Hold briefly, then return to the starting position and switch sides.
Repetitions: Do 2-3 sets of 10 repetitions on each side.
Pelvic Tilt:
How to do it: Lie on your back with knees bent and feet flat on the floor. Flatten your back against the floor by tightening your abdominal and pelvic floor muscles, tilting your pelvis slightly. Hold for a few seconds then relax.
Repetitions: Perform 2-3 sets of 10 repetitions.
Consistency is key with these exercises. For best results, integrate them into a daily routine and gradually increase the duration and intensity as your strength improves. Additionally, if you're unsure about the correct form or have specific health concerns, consider consulting a physical therapist who specializes in pelvic health. They can tailor an exercise program specific to your needs and ensure you're performing the exercises correctly.