Pelvic Floor Exercises for Everyone

If you can’t sneeze, laugh or cough without leaking a little urine, you’re not alone. Problems with the pelvic floor are common and can happen to anyone. Incorporating specific exercises into your overall exercise routine can help strengthen your pelvic floor muscle.

The pelvic floor comprises muscles and connective tissues that attach to the pelvis. Pelvic floor muscles are critical to daily functions. They support your pelvic organs, including the bladder, urethra, anus, prostate, uterus, cervix, vagina and intestines. These muscles also help stabilize your hips and trunk when walking and standing. People of all genders have pelvic floor muscles that can be affected by various conditions.

Strengthening Your Pelvic Floor Muscles Can:

• Reduce incontinence
• Improve sexual health
• Decrease symptoms of pelvic floor prolapse
• Help treat overactive bladder, and more

There are several ways to 'find' your pelvic floor muscles, including stopping urine midstream and trying to prevent gas from leaving your body. It is important to learn how to both contract and relax these muscles. Imagine these muscles as an elevator. When you are sitting or standing, take note of where the elevator has come to a stop. Is it at the bottom floor, third floor or top floor? Learning to let the elevator rest at the bottom floor is important along with creating various tension to reach higher floors.

Exercises that work the pelvic floor muscles (both relax and strengthen) include Kegels, diaphragmatic breathing, lunges, squats, heel slides and the yoga Happy Baby Pose. Try adding these exercises into your daily routine.

Be sure and call your doctor if you’re are experiencing bladder control issues, pain or discomfort, or symptoms related to pelvic floor prolapse. If you need extra help, consider consulting a pelvic floor physical therapist.