In the process of maintaining a healthy body, most people focus on exercises for their abs, legs, and arms. However, it’s also important to pay attention to exercises that target your pelvic floor muscles. These muscles, located at the base of your pelvis, play a vital role in maintaining bladder and bowel control, sexual function, and even core stability.
Unfortunately, many people do have knowledge of the importance of pelvic floor physiotherapy exercises and neglect to include them in their workout routines. But the good news is pelvic floor exercises can be done easily at home and don’t require any special equipment. Here are eight easy pelvic floor exercises you can do at your home to strengthen your pelvic floor muscles:
Kegels are the most basic and widely known pelvic floor exercise. To do a Kegel, simply squeeze and hold the muscles you use to stop the flow of urine. Hold the contraction for a count of three and then release. Repeat this exercise 10-15 times, working up to holding the contraction for 10 seconds.
This exercise helps to activate the muscles in your lower back, glutes, and abs, which work together with the pelvic floor muscles to improve core stability. To do a pelvic tilt, you need to lie on your back, bend and keep your feet flat on the floor. Then tighten your abdominal muscles and tilt your pelvis upward, squeezing your glutes at the same time. Hold it and count up to three and then release. Repeat 10-15 times.
Squats are great for strengthening the pelvic floor muscles, as well as the legs and glutes. For doing a squat, stand with your feet hip-width apart and your toes facing forward. Slowly lower your body as if you were sitting back in a chair, keeping your chest up and your back straight. Now you need to push through your heels to stand back up. Repeat this exercise 10-15 times.
Lunges are another pelvic floor physiotherapy exercise that works the pelvic floor muscles, as well as the legs and glutes. To make a lunge, step forward with one foot and bend both knees, keeping your back straight. Push through your front heel to return to the starting position. Repeat with the opposite leg. Do 10-15 repetitions on each leg.
The bridge exercise is great for working the pelvic floor muscles as well as the glutes and lower back. For doing a Bridge, you will need to lie on your back, bend your knees and keep your feet flat on the floor. Then tighten your glutes and lift your hips off the ground, squeezing your pelvic floor muscles as you lift. Hold it and count up to three and then release it. Repeat 10-15 times.
Planks are another pelvic floor physiotherapy exercise that you can regularly practice. This exercise is a great way to work the pelvic floor muscles, as well as the abs and lower back. To do a plank, start on your hands and knees, then lower your forearms to the ground and straighten your legs behind you. Keep your back straight and hold the position for as long as you can, working up to holding for 30 seconds.
Deadlifts are a great way to work the pelvic floor muscles, as well as the legs and lower back. To do a deadlift, stand with your feet hip-width apart, and hold a lightweight in front of you. Slowly lower the weight towards the ground, keep your back straight, and your knees partially bent. Then push through your heels to stand back up. Repeat this excercise 10-15 times.
Calf raises are a simple but effective pelvic floor physiotherapy exercise for working the pelvic floor muscles.
Another pelvic floor physiotherapy exercise that you can do at home is seated breathing. When you exhale, you need to visualize the gills of a fish and the way they expand their sides at the time of breathing in. When you practice this exercise, you will feel your diaphragm and pelvic floor stretching.
Start by standing tall with your feet hip-width apart. Step forward with one foot and lower your body down towards the ground. Your front knee should be at a 90 degree angle and your back knee should be hovering just above the ground. Push through your front heel to return to the starting position.
Repeat the movement with your other leg.
To do hamstring stretch, you need to start by standing tall with your feet hip- width apart. Place your right foot on a raised surface. Such as a step or bench behind you. Keep your right knee straight. Slowly bend forward at the hips, keeping your back straight and reaching towards your toes. You should feel a stretch in the back of your right thigh.
Hold the stretch for 20-30 second before you release it.
Start by sitting on the floor with your legs crossed in front of you, similar to a basic seated crossed- legged position.
Bring your right ankle to rest on top of your left knee.
Slowly lower your body towards the ground, using your hands to support yourself.
Make sure your body is aligned and your hips are square. You should feel a stretch in your right hip and glutes.
Hold the stretch for 20 seconds to 1 minute.
Release the stretch and repeat on the other leg.
By practicing these twelve simple yet effective physiotherapy exercises, you can ensure optimal pelvic floor health. However, it is advisable that you seek expert professional support for further knowledge and guidance in this aspect.