How to Strengthen Your Pelvic Floor: Exercises, Techniques, & Tips
As we age, pelvic floor weakness becomes increasingly common, with an estimated one in three women experiencing related issues at some point in their lives. Weakness of the pelvic floor muscles can lead to incontinence, painful sex, and even pelvic organ prolapse; however, there are plenty of ways to strengthen these muscles. This article provides a summary of different options for addressing pelvic floor weakness, from exercises to mindfulness techniques, and encourages readers to take proactive steps towards pelvic floor health.
Pelvic Floor Exercises
Pelvic floor exercises directly target the muscles that support the bladder, uterus, and rectum. The most well-known of these exercises are Kegels.
To do Kegels, contract the muscles you would use to stop the flow of urine while you are urinating. Hold the contraction for five seconds, then relax for five seconds. Repeat the sequence 10-15 times, doing this several times a day.
In addition to Kegels, squats and bridges can also help strengthen the pelvic floor. Squats work the pelvic floor muscles as they stabilize the body, while bridges target the pelvic floor and glutes simultaneously.
To perform squats, start with feet shoulder-width apart. Slowly sit back as if sitting in a chair, then stand back up using your glutes and thighs. For bridges, lay on your back with your knees bent and feet flat on the ground, then lift your hips towards the ceiling. Hold the position for a few seconds, then lower your hips back down.
Regardless of which exercises you choose, it’s important to ensure proper form. Always engage the core, breathe deeply, and don’t hold your breath during contractions.
Mindfulness Techniques
Stress and anxiety can contribute to pelvic floor weakness, so mindfulness techniques like deep breathing and meditation can also help strengthen the pelvic floor.
One powerful breathing exercise is called “diaphragmatic breathing” or “belly breathing.” Lie on your back with your eyes closed, resting one hand on your stomach and one hand on your chest. Inhale deeply, feeling your stomach rise as you breathe in, then exhale slowly and let your stomach fall. Continue breathing in this way for several minutes per day.
Meditation exercises can also help with stress and anxiety, which indirectly decreases pelvic floor weakness. Basic mindful meditation just requires sitting with your spine straight, either cross-legged on the floor or in a chair with your feet on the ground. Focus on your breath and try to quiet your thoughts. Aiming to do at least five minutes of mindful meditation each day can help manage stress levels and improve pelvic floor health.
Healthy Lifestyle Choices
Extra weight can place pressure on the pelvic floor, so maintaining a healthy weight is vital in keeping these muscles strong. A balanced diet helps maintain a healthy weight, while regular exercise can contribute to pelvic floor strength.
Aim to eat a diet high in fiber and protein, and avoid foods that can cause constipation or other digestive issues, such as caffeine, spicy foods, and alcohol. Regular exercise, especially cardio and strength training, helps maintain a healthy weight and improve pelvic floor function.
Physical Therapy
Physical therapy may be necessary for addressing pelvic floor weakness. A physical therapist can diagnose the severity of symptoms and prescribe exercises tailored to your specific needs.
Physical therapy can also include manual therapy and biofeedback to help strengthen and re-educate weakened muscles in the pelvic floor. Biofeedback is used to monitor pelvic floor muscles while the patient performs different exercises, so that they can see how much strength and endurance their muscles have.
Pelvic Floor Devices
For some people, it may be helpful to use pelvic floor devices alongside other exercises and techniques. These devices can include vaginal weights, cones, and stimulators.
Vaginal weights are small, egg-shaped devices that are inserted in the vagina and help strengthen the pelvic floor muscles through repeated contraction. Cones are similar, but tend to be lighter in weight. Stimulators use a mild electrical current to contract and strengthen the pelvic muscles.
While pelvic floor devices can be useful adjuncts to other methods, make sure to consult with a doctor before using them, especially if you have any underlying medical conditions.
Benefits of Being Proactive
Addressing pelvic floor weakness early on can prevent further complications down the road. It’s essential to be aware of common symptoms of pelvic floor dysfunction, such as incontinence, painful intercourse, and pelvic pain. If those symptoms arise, take action as soon as possible to address the underlying issue.
Conclusion
Strengthening the pelvic floor is essential for all women, and there are plenty of exercises and techniques to help you do so. Mindfulness techniques, healthy lifestyle choices, physical therapy, and pelvic floor devices are all options to address pelvic floor weakness. Don’t wait until symptoms arise to take action; take proactive steps today for better pelvic floor health tomorrow.
