Pelvic Floor Exercises for Women
With age or after childbirth, the pelvic floor muscles may become weakened, causing conditions such as incontinence. Physiotherapy and specific exercises, however, can strengthen these muscles to support the bladder, bowel and uterus and reduce discomfort.
The exercises below can help to strengthen the pelvic floor muscles and may reverse symptoms such as incontinence, uncontrollable passing of wind or painful sex. Speak with your physiotherapist about additional exercises to assist you.
Kegels
This exercise involves contraction and release of the pelvic floor muscles. This may assist people who experience bladder leakage from everyday activities such as coughing, sneezing or physical movement.
To perform the exercise, try to contract the pelvic floor muscles mid-urination to ensure you are targeting the correct muscle group. Kegels typically involve tensing the muscles for a 5 second period, then releasing for 5 seconds. Complete this 10 times over, at least 3 times per day.
Squats
Squats engage a number of muscles. Ensure you have the correct form when completing this movement.
To perform a correct squat, start with your feet slightly greater than shoulder width, then bend from the knees as if you were sitting in a chair. Try to keep your neck neutral and only complete with additional weight if you feel comfortable.
Bridge
The bridge exercise is a movement that can be completed on the floor. It focuses on the glutes and the pelvic floor muscles.
To perform the exercise, lie on your back with your knees at a 90 degree angle. Your feet and spine should be on the ground. Lift your hips off the ground and keep your head, arms and feet on the floor. Pause at the top of the movement and then gently lower.
Split Tabletop
The split tabletop exercise is completed lying down. It focuses on the glutes, abs and pelvic floor muscles.
Start by lying on your back with your shins perpendicular to the floor and knees above the hips. Slowly move each leg to the side so that the knees travel towards the ground. Keep your core engaged and arms, neck and back on the floor.
Speak with your qualified physiotherapist at NDPE before completing additional exercises or if you experience any problems associated with weakened pelvic floor muscles.
