5 best pelvic floor physical therapy exercises

Pelvic floor physical therapy exercises are designed to improve the function and strength of the muscles that support the pelvic region.

Here are some common exercises that a physical therapist might prescribe:

1. Kegel exercise for pelvic floor

Kegel exercises, also known as pelvic floor muscle exercises, are a type of physical therapy used to strengthen the muscles of the pelvic floor.

These exercises are recommended for both men and women to improve bladder and bowel control, as well as to improve sexual function. The exercises can be performed anywhere, at any time, and can be done discreetly.

To perform Kegel exercises, follow these steps:

Locate your pelvic floor muscles: To do this, try to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
Tighten your pelvic floor muscles: Squeeze your pelvic floor muscles as if you were trying to stop the flow of urine. Hold for a count of three, then relax for a count of three. Repeat this process 10 times.
Increase the duration: As you get used to doing Kegels, you can increase the duration of the hold. Hold for a count of 10, then relax for a count of 10.
Incorporate into your daily routine: Make Kegels a part of your daily routine. You can do them while sitting at your desk, while watching TV, or while waiting in line at the grocery store.

It is important to not overuse or over-tighten your pelvic floor muscles. This can lead to tension and pain in the pelvic region. Consult with a physical therapist for guidance on the correct way to perform Kegel exercises.

2. Squeezes and Lifts Exercise for Pelvic Floor

They are often used to help treat various pelvic floor conditions such as pelvic pain, urinary incontinence, and sexual dysfunction.

Squeezes: This exercise involves contracting the pelvic floor muscles by imagining you are stopping the flow of urine. Hold the squeeze for 5-10 seconds and then release. Repeat this 10-15 times, building up to holding for longer periods of time.

Lifts: This exercise involves lifting the pelvic floor muscles as if you are trying to lift a marble with your vagina. Hold the lift for 5-10 seconds and then release. Repeat this 10-15 times, building up to holding for longer periods of time.

It is important to perform these exercises regularly, gradually increasing the number of repetitions and duration of holds. The physical therapist can also provide guidance on proper technique to ensure the exercises are being performed correctly and effectively

3. Bridging Exercise for Pelvic Floor

Bridges pelvic floor exercises are a type of exercise that target the muscles in the pelvic region, also known as the pelvic floor muscles. These exercises are designed to strengthen these muscles and improve their ability to support the bladder, uterus, and other organs in the pelvic region.

How to do bridge pelvic floor exercise

Lie on your back with your knees bent and feet flat on the floor. Tighten your pelvic floor muscles and raise your hips off the floor, towards the ceiling. Hold for a few seconds, then lower your hips back down to the floor. Repeat 10-15 times.

4. Leg lift exercise for pelvic floor

Leg Lifts are a type of pelvic floor physical therapy exercise that can help improve strength and stability in the pelvic region. Here’s how to perform the exercise:

Lie on your back with your knees bent and feet flat on the floor.
Tighten your pelvic floor muscles by squeezing them as if you’re stopping the flow of urine.
Keep the pelvic floor muscles contracted and slowly lift one leg off the ground, keeping it straight.
Hold for a few seconds and then slowly lower the leg back down to the floor.
Repeat with the other leg.
Repeat the exercise 8-10 times on each leg.
As you get stronger, you can progress by holding the leg lift for longer periods of time or by lifting both legs at once.

It’s important to perform the Leg Lifts correctly to get the most benefit from the exercise. If you experience any discomfort or pain, stop the exercise and speak to your physical therapist.

5. Lunges exercise for pelvic floor

Standing Lunges: Stand with feet hip-width apart and take a step forward with one foot, bending the front knee to 90 degrees while keeping the back leg straight. Hold for 5 seconds and then step back to the starting position. Repeat 10 times on each leg.
Dynamic Lunges: Start in a standing position and take a large step forward, lowering the back knee down towards the ground and keeping the front knee bent. Push off the front foot to return to the starting position and repeat with the other leg. Repeat 10 times on each leg.
Reverse Lunges: Stand with feet hip-width apart and take a step backward with one foot, bending the front knee to 90 degrees while keeping the back leg straight. Hold for 5 seconds and then step forward to the starting position. Repeat 10 times on each leg.
Wall Lunges: Stand facing a wall, with hands on the wall for support. Take a large step forward and bend the front knee to 90 degrees, keeping the back leg straight. Hold for 5 seconds and then step back to the starting position. Repeat 10 times on each leg.

These exercises are designed to strengthen the pelvic floor muscles and improve stability. It is important to work with a physical therapist to ensure proper form and to avoid any injury