5 Pelvic Floor Physical Therapy Exercises Beyond Kegels
The pelvic floor plays a crucial role in core stability, bladder control, and sexual function. While Kegel exercises are widely recognized, they're just the beginning of pelvic floor strengthening. This article explores five effective pelvic floor physical therapy exercises that target these important muscles.
By incorporating these exercises into your fitness routine, you'll not only strengthen your pelvic floor but also improve overall core stability and function. Whether you're looking to prevent issues like urinary incontinence or simply want to enhance your core strength, these exercises offer a well-rounded approach to pelvic floor health.
NOTE: These pelvic floor stretches and exercises are not intended to treat a specific diagnosis. Do not attempt to use these exercises to substitute for a medical diagnosis or treatment. You can request an appointment here to work on a specific diagnosis with our trained pelvic floor therapists.
1. Bridges with Ball Squeeze
While it is important to have strong glutes, the goal of bridging with a ball squeeze is to work the muscles on the inside of your legs. These muscles work in conjunction with your pelvic floor for many activities including deep squats and side-to-side movements. You can add a kegel while performing this exercise for added benefit. Try lifting a leg at the top of the exercise for added difficulty.
2. Isometric Abs
Isometric exercises are often overlooked for abdominals. This exercise helps to increase the pressure in your abdomen as you squeeze a ball. As this abdominal pressure increases, your pelvic floor will have to work to overcome the pressure.
Breathing during this exercise is key. Holding your breath may put undue pressure on the pelvic floor.
3. Bilateral Dumbbell Flexion
Any time your center of gravity changes, both your core and your pelvic floor work to stabilize your trunk. This is why you may have difficulty with tasks like getting in and out of chairs or lifting items.
This exercise allows you to increase your abdominal pressure, strengthen your back muscles, and equally work your pelvic floor. While it may not be a tough workout for the pelvic floor, it is a good way to build strength. This can help you prepare for squats, lunges, and deadlifts. The slight forward lean of the body increases the demand on the core and pelvic floor.
4. Deep Squat
As mentioned above, any time your center of gravity changes, your core and pelvic floor go to work. The pelvic floor will work even harder as you perform an activity such as squatting.
The deeper the squat, the more the pelvic floor has to work to overcome the increases in abdominal pressure. As you squat deeper, the pelvic floor also has to stretch out slightly. When you can perform Kegels well, it is important to practice performing them with movements like squats where the pelvic floor has to lengthen.
5. Split Squat
Similar to the standard squat, the split squat challenges the pelvic floor by increasing how much your hip bends. This exercise also helps improve unilateral leg strength and stability, which can contribute to better overall pelvic floor function.
When performing split squats, focus on maintaining proper form and engaging your pelvic floor muscles throughout the movement to maximize the benefits for pelvic health.
Remember, if any exercise feels too challenging, reduce the intensity or consult a physical therapist specializing in pelvic health. These pelvic floor stretches can significantly improve your core strength and overall pelvic health when performed correctly and consistently.
Personalized Support Through Pelvic Floor Physical Therapy
At Summit Physical Therapy, we understand that everyone's journey to pelvic floor health is unique. That's why our team dedicates itself to providing personalized care tailored to your specific needs. During your sessions, our experienced therapists will guide you through pelvic stretches and exercises that strengthen your pelvic floor and improve your overall core stability.
We focus on teaching you the correct techniques to ensure that you are engaging the right muscles. This is crucial because improper form can lead to ineffective workouts and even pelvic pain. Our therapists will assess your current strength and flexibility, helping you set realistic goals and track your progress over time.
Whether you are healing from childbirth, surgery, or want to improve your pelvic health, our team is here to help you. Don't hesitate to reach out and schedule a consultation.