Do you know how important your pelvic floor is? The pelvic floor is a group of muscles located between the tailbone (the coccyx) and the pubic bone within the pelvis. These muscles support the bowels, bladder and reproductive system.
Your pelvic floor may weaken over time due to pregnancy, childbirth, obesity, genetics and even menopause. Studies have shown that 1 in 3 women will experience some kind of pelvic floor disorder during their life. If these problems become severe enough, you may even require surgery.
But it doesn’t have to be that way. Pelvic floor physical therapy exercises can help you strengthen your muscles, regain muscle control and prevent future problems.
Physical therapy exercises for your pelvic floor
Exercise is a great, noninvasive first step in treating pelvic floor pain. The goal of pelvic floor physical therapy exercises is to target the muscles in and around your pelvic floor to strengthen them, help regain muscle control and prevent these problems from recurring in the future. Here are some pelvic floor physical therapy exercises your physical therapist may have you try:
- Quick flick Kegels — This exercise can stop urine leaks from sneezing or coughing by quickly contracting the pelvic floor to strengthen muscles and help activate them faster. Start by lying on the floor with bent knees and feet flat on the floor. As you exhale, pull your navel to your spine and quickly contract and release your pelvic floor muscles. Repeat 10 times; then rest for 10 seconds. Do two to three sets.
- Heel slides — This exercise targets the deep abdominal muscles through pelvic floor contractions. Start by lying on the floor with bent knees and a relaxed pelvis. Inhale into your rib cage and exhale through the mouth, allowing your ribs to naturally compress. Draw the pelvic floor up, tighten your core and slide your right heel away from you. Stop before you lose connection with your deep core; then inhale and bring your leg back to its starting position. Do this 10 times; then repeat with the other leg.
- Marches — Similar to heel slides, this exercise can increase core stability and encourage pelvic floor contractions. Start by lying on the floor with bent knees and a relaxed pelvis. Inhale into your rib cage and exhale through the mouth, allowing your ribs to naturally compress. Draw the pelvic floor up, tighten your core and slowly lift your right leg into a tabletop position. Slowly lower leg to the starting position and repeat the movement, alternating legs for 12 to 20 times total.
- Happy baby pose — This exercise can help relax and lengthen short or tight pelvic floor muscles. Start by lying on the floor with bent knees; then bring your knees toward your belly at a 90-degree angle. The soles of your feet should face up. Grab onto your feet and open your knees until they’re slightly wider than your torso. Then, making sure your ankles stay over your knees, bring your feet up toward your armpits. Flex your heels and gently push your feet into your hands. Stay in this position for several breaths.
- Diaphragmatic breathing — This exercise encourages connection between the pelvic floor and the diaphragm. Start by lying on the floor and focus on releasing tension from your body for a few seconds. Once you’re relaxed, put one hand on your stomach and the other one on your chest. Inhale through your nose, keeping your chest still while your stomach expands. Breathe in for two to three seconds; then exhale slowly. Repeat several times.
The goal of these exercises is to gently stretch and strengthen your pelvic floor muscles. None of these physical therapy exercises for your pelvic floor should cause pain. Talk with your physical therapist about which pelvic floor physical therapy exercises are best for you.
Other physical therapy techniques for your pelvic floor
Physical therapy exercises for your pelvic floor aren’t the only way to find relief for your pelvic floor disorder. Here are some other common physical therapy treatments that may help.
- Massage — Deep tissue massage is a manual therapy that can help stretch and relax muscles, including pelvic floor muscles. Your physical therapist may target problem areas such as trigger points to try to release tension.
- Dry needling — Dry needling targets trigger points in the pelvic floor muscles, which can offer pain relief and help the muscles relax. With this treatment, your physical therapist can work on areas that manual therapy and exercise can’t access.
- Pre- and post-surgical rehab — If you need surgery for your pelvic floor disorder, pre- and post-surgery rehab may be an effective tool to help you through that time. Physical therapy can help you build muscle strength, maintain flexibility and ease your post-surgery recovery.
You may use these treatments alongside pelvic floor physical therapy exercises and other treatments. A combination of different treatments may provide the best results.
You don’t have to live in fear of an unexpected sneeze. Our physical therapists at REPAIR SI are ready to help you determine the right treatment plan for your needs. Contact our team today for more information or to schedule an initial appointment.