The pelvic floor consists of muscles and connective tissue that attach to the bones at the bottom of the pelvis. You can imagine it as a “hammock” at the bottom of the pelvis that supports the pelvic organs (urethra, bladder, intestines, and rectum). These muscles are vital - they help stabilize the hips and trunk (especially when walking or standing). They also contribute to sexual health function. These muscles can become weak and dysfunctional due to:
Pregnancy
Age
Menopause
Surgery
Repeated heavy lifting
Prolonged sitting
Excessive weight
Conditions such as endometriosis, irritable bowel syndrome (IBS), interstitial cystitis, or habitually restricting bowel movements can also lead to pelvic floor dysfunction.
Symptoms of pelvic floor dysfunction are:
Urinary issues: urge to go or painful
Constipation or bowel strain
Lower back pain
Pain in pelvis, groin, or rectum
Discomfort during sex
Pressure or spasms
Exercises to Strengthen the Pelvic Floor Muscles:
Kegels:
Lie on floor with feet hip width distance apart and knees bent
Inhale then as you exhale draw in lower ab muscles and squeeze muscles around the urethra like trying to stop urine flow
Hold for 1-2 seconds then relax, feeling the pelvic floor muscles drop
Heel Slides:
Lie on floor with knees bent and feet hip width distance apart
Inhale to prepare and then exhale draw ribs in
Slide right heel away keeping pelvis level
Inhale, then draw leg back in as you exhale
Repeat 10 times per side
Click on link below for video
Marches: Increase core stabilityand strengthen the pelvic floor.
Lay on floor with knees bent and neutral pelvis
Inhale to prepare and exhale to begin drawing pelvic floor up and engaging TA muscles
Lift one leg to tabletop and lower slowly
Alternate each leg 10-15 times each
Keep pelvis stable throughout the exercise
Click on link below for video
Engaging the Transverse Abdominis (TA) muscles and oblique muscles at the same time may lead to a stronger abdominal contraction. Practicing these exercises can help improve the strength of the pelvic floor muscles which can lead to many benefits including reduced incontinence, better sexual health, decreased pelvic floor prolapse symptoms, and may reduce the symptoms of an overactive bladder. Strengthening the pelvic floor can help improve your health as well as your overall quality of life.