One or more pelvic floor disorders affect about 24% of women in the U.S. Pelvic floor problems affect the muscles, ligaments and connective tissue in the pelvic area. These muscles support the bladder, uterus, vagina, and rectum and help these organs function properly. Problems can develop when there are changes to the structure or function of the pelvic floor. These changes can be caused by pregnancy, childbirth, obesity, aging, chronic straining from constipation or chronic heavy lifting. Pelvic floor physical therapy exercises prescribed by a physical therapist can help reduce any associated pain.
Pelvic floor physical therapy exercises
Pelvic floor physical therapy can include a number of exercises to help relax and strengthen the pelvic floor and back muscles. Here are two helpful exercises:
Happy baby pose — As part of a pelvic floor routine, the happy baby pose is a great way to stretch and release the pelvic floor.
- Lying on your back, bend your knees.
- Your knees should be bent at a 90-degree angle, with your feet facing up.
- Grab your feet and hold them on the inside or outside.
- You should open your knees so that they are slightly wider than your torso. Place your feet close to your armpits. Your ankles should be higher than your knees.
- Push your feet into your hands by flexing your heels. Stay in this position for a while or rock back and forth., inhale and return your leg to the starting position.
- Then repeat.
- Before changing to the other leg, do 10 slides on each side.
Quick flick Kegels — Activating the muscles in your pelvic floor requires quick contractions to prevent leaks when you sneeze or cough.
- Lie on your back with your knees bent and your feet flat on the ground. As you become more comfortable with this exercise, you may sit or stand.
- Identify your pelvic floor muscles.
- When you’re done breathing, pull your navel toward your spine; then contract and release your pelvic floor muscles. Hold your contraction for one second; then release.
- Breathe in and out steadily.
- The quick flick should be repeated 10 times, followed by 10 seconds of rest. Repeat two to three times.
Need help with pelvic floor physical therapy exercises? Panther PT can assist you
Our physical therapists are trained to assess your body’s function, strength, and range of motion and what pelvic floor physical therapy exercises will be beneficial for you. A customized treatment plan from our free screening that can then be created that includes therapeutic exercise to strengthen weak areas and restore function to a recovering pelvic floor. Still curious how physical therapy services and therapeutic exercise can help you? Let us conduct an evaluation and help you get on the road to recovery.
Contact our team today for more information or to schedule an initial appointment.