When you think of strengthening your body, the pelvic floor isn’t usually the first muscle group that comes to mind. Yet, it’s one of the most critical areas for women’s health. The pelvic floor supports your bladder, uterus, and bowel, and when kept strong, it helps prevent issues like incontinence and pelvic organ prolapse and also help with pelvic floor dysfunction.
Strengthening the pelvic floor is essential for maintaining overall health and wellbeing. Here are five proven ways to keep your pelvic floor muscles healthy and functioning at their best.
- Mastering Kegels — the Right Way
Kegel exercises are famous for good reason but doing them properly is crucial. It’s all about engaging the correct muscles.
Here’s how to get started: Sit comfortably with your knees and feet apart, lean slightly forward, and rest your elbows on your knees. Keep your stomach, legs, and buttocks relaxed. Now, imagine stopping yourself from urinating or passing gas — you’ll feel a tightening sensation around the vagina and anus. Hold this for a few seconds, release, and that’s one Kegel done right!
Start with a manageable goal: 3 sets of 8-12 contractions daily. If you’re new to Kegels, you can begin with smaller sets and build up over time.
- Maintain a Healthy Weight
Excess weight can put additional strain on your pelvic floor muscles, potentially leading to issues like incontinence or pelvic organ prolapse. Achieving and maintaining a healthy weight through regular exercise and a balanced diet is an effective way to reduce that pressure and protect your pelvic floor.
This is a long-term step, but one with substantial benefits not just for your pelvic health but for your overall wellbeing.
- Incorporate Yoga
Yoga is a great way to engage the muscles that support pelvic health beyond just the pelvic floor. Your diaphragm, abs, and obliques also play a role in supporting your pelvic organs, so keeping them strong helps maintain a healthy pelvic floor.
Certain yoga poses like Malasana (Garland Pose), Reclined Bound Angle, Legs Up the Wall, and Child’s Pose are especially helpful in targeting these muscle groups. In fact, studies show that regular yoga practice can reduce the frequency of incontinence in women by up to 70%.
- Lower Ab and Core Exercises
Strengthening your core is key to improving pelvic floor health. Once you’ve mastered Kegels, you can move on to more advanced exercises like:
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- Bridge: Lying on your back with your knees bent, engage your pelvic muscles and lift your hips. Hold for 10 seconds, then lower. Repeat 10 times.
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- Wall Squat: Stand with your back against a wall, feet hip-width apart. As you lower into a squat, engage your pelvic muscles and hold for 10 seconds. Repeat 10 times.
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- Jumping Jacks: This classic move engages the pelvic floor as you jump out and in. Perform for 30 to 60 seconds, focusing on contracting and relaxing your pelvic floor muscles.
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- Biofeedback Therapy
If you’re having trouble isolating your pelvic floor muscles, biofeedback can help. This therapy uses sensors or small instruments to measure muscle activity, ensuring you’re engaging the right muscles during exercises like Kegels. It’s a safe, effective method of improving pelvic muscle strength, especially for women struggling with accidental bladder or bowel leakage.
Biofeedback therapy is best done with a pelvic floor certified therapist. Ask our staff at SAAK Health for assistance in finding one.
Summing It Up:
Strengthening your pelvic floor is an essential step toward improving your quality of life and protecting your body from future complications. At SAAK Health, we’re here to help you with tailored treatments and guidance.
Meet Our Provider: Sumana Koduri, MD
Dr. Sumana Koduri, a leading expert in Women’s Center for Incontinence and Pelvic Health in Brookfield, WI, is dedicated to providing exceptional care for women facing issues such as incontinence, pelvic organ prolapse, and other pelvic health conditions. With extensive experience in women’s health, Dr. Koduri is passionate about helping patients regain control of their bodies and improve their overall health.
Contact us today at SAAK Health to learn more about how we can support your pelvic health journey!
