Pelvic floor therapy can be done at home with a few simple exercises. These exercises strengthen the muscles that support your bladder, bowel, and uterus.
Understanding Your Pelvic Floor
- Locate your pelvic floor: Imagine you're trying to stop the flow of urine or gas. The muscles you contract are your pelvic floor muscles.
- Engage your pelvic floor: Contract your pelvic floor muscles as if you are trying to lift them up and in. Hold this contraction for a few seconds, then relax.
- Repeat: Do this exercise 10-15 times, several times a day.
Pelvic Floor Exercises
Here are some specific exercises you can do:
- Kegels: Contract your pelvic floor muscles as if you are trying to stop the flow of urine. Hold for 5 seconds, then relax for 5 seconds. Repeat 10-15 times.
- Elevator: Imagine your pelvic floor as an elevator. Start by contracting the muscles at the bottom of the elevator. Hold for a few seconds, then contract the next level, and so on, until you reach the top. Slowly relax the muscles, starting at the top and working your way down.
- Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor, contracting your pelvic floor muscles. Hold for a few seconds, then lower your hips back to the floor. Repeat 10-15 times.
Tips for Success
- Focus on correct technique: It's important to engage the correct muscles. If you're not sure, consult with a physical therapist.
- Consistency is key: Practice your pelvic floor exercises regularly for best results.
- Breathe properly: Breathe normally while doing your exercises. Don't hold your breath.
- Listen to your body: If you feel any pain, stop the exercise and consult with a healthcare professional.
Resources
- Pelvic Floor Physical Therapy: A physical therapist can help you learn the correct techniques and create a personalized exercise program.
- Websites and Apps: There are many resources available online and through mobile apps that can provide additional information and guidance.
