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Pelvic floor muscles are essential for keeping our bladder, uterus, vagina, and bowel in place. They are also crucial for bladder and bowel functions, such as preventing leaks when coughing or sneezing. Pelvic floor issues are not an inevitable part of ageing, and it's never too late to start exercising these muscles. Pelvic floor muscle training exercises, such as Kegels, involve tightening and relaxing the muscles that control urine flow. This can be done in various positions, such as sitting, standing, walking, or bending. Additionally, exercises like pelvic tilts and bird dogs can strengthen the pelvic floor by targeting the abdominal and lower back muscles. It's important to perform these exercises correctly and maintain a balance between contraction and relaxation to ensure effectiveness and avoid discomfort.
| Characteristics | Values |
|---|---|
| Pelvic floor muscle training exercises | Pretend that you have to urinate, then hold it. Relax and tighten the muscles that control urine flow. |
| How to locate the pelvic floor muscles | Insert a finger into the rectum. Tighten the muscles as if holding in urine, then let go. |
| How to perform Kegel exercises | Tighten the pelvic floor muscles for 3 seconds, then relax for 3 seconds. Repeat 10 times. Gradually increase the hold and relaxation time to 5 seconds each. |
| Quick flick Kegels | Exhale, pull your navel to your spine, and quickly contract and release your pelvic floor muscles. Aim for 1-second contractions. Repeat 10 times, then rest for 10 seconds. Do 2-3 sets. |
| Pelvic tilts | Lie on your back with bent knees and feet flat on the floor. Tighten abdominal muscles and press your lower back into the floor. Hold for a few seconds, then release. Repeat 10-15 times. |
| Bird-dog exercise | Start on hands and knees with hands under shoulders and knees under hips. Engage core muscles and retract shoulder blades down toward hips. Extend and raise the left leg and right arm simultaneously. Hold for a few seconds. |
| Happy Baby Pose | Lie on the floor with bent knees. Bring knees toward the belly at a 90-degree angle with soles of feet facing up. Grab the outside or inside of your feet and open your knees wider than your torso. Bring your feet up toward your armpits, ensuring ankles are over knees. Flex your heels and push your feet into your hands. |
| General guidelines | Relaxation is as important as exercise. Avoid clenching your buttocks, thighs, stomach, or chest. Maintain steady breathing. Do not make it a habit to exercise during urination. |
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Kegel exercises
To identify your pelvic floor muscles, try stopping the flow of urine mid-stream. The muscles that you feel contracting are the ones you will be exercising. It is important to only do this identification exercise once, as regularly doing pelvic floor exercises while urinating can be harmful.
Once you have identified your pelvic floor muscles, you can begin to exercise them. Start by sitting or lying down, and squeeze the muscles for around 10 seconds. Then, relax for about 5 seconds, breathing normally. Aim for 10 repetitions with a full relaxation in between each. Gradually increase the duration of each squeeze and the number of repetitions over time. You can also try different positions as you get more comfortable, such as standing, walking, or bending.
If you are unsure whether you are doing Kegel exercises correctly, consider seeking guidance from a physical therapist trained in pelvic floor muscle training.
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Pelvic tilts
Pelvic floor muscles are essential for keeping the bladder, uterus, vagina, and bowel in the correct position. They also contribute to core strength and stability. Pelvic tilts are a great way to strengthen these muscles and improve your overall core strength.
To begin a pelvic tilt, lie on your back with your knees bent and feet flat on the floor, with your arms by your sides. Tighten your abdominal muscles and press your lower back into the floor. Pull your belly button towards your spine, pushing your pelvis up towards the ceiling. You can also tilt your pelvis forward by tightening your gluteus and abdominal muscles.
Hold this position for a few seconds, then release. Repeat this movement 10-15 times, gradually increasing the number of repetitions as your muscles strengthen. You can also try an alternating pelvic tilt, which combines an anterior pelvic tilt and a posterior pelvic tilt into one movement.
For an additional challenge, try the bird-dog exercise, which activates multiple muscle groups, including the pelvic floor. Start on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Engage your core muscles and retract your shoulder blades down towards your hips. Simultaneously extend and raise your left leg and right arm, maintaining a neutral body position. Hold this position for a few seconds.
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Bird-dog exercise
Pelvic floor muscles are essential for keeping your bladder, uterus, vagina, and bowel (pelvic organs) in the right place. They help prevent leaks when you need to go to the toilet, and you fully relax them to pass urine. These muscles are also crucial for improving your sexual function and boosting your core strength and stability.
To identify the pelvic floor muscles, you can try the following:
- For women, insert a finger into your vagina and tighten the muscles as if you are trying to hold in urine. You should feel the muscles in your vagina, bladder, or anus get tight and move up.
- For men, insert a finger into your rectum and tighten the muscles as if you are holding in urine, then let go.
Now, here is a detailed description of the Bird-dog exercise, which is an excellent way to activate multiple muscle groups, including the pelvic floor:
Start by getting down on all fours, ensuring that your wrists are aligned under your shoulders and your knees are under your hips. Keep your back straight and neutral, not arched or sunken. Engage your core muscles and draw your shoulder blades down and back, away from your ears, while also moving your chin towards your chest as you gaze down at the floor.
Simultaneously extend and raise your left leg and right arm, keeping them in line with your back. Hold this position for a few seconds, then lower back down to the starting position. Repeat the same movement with your right leg and left arm. Aim for 10 repetitions with each side, and remember to breathe smoothly and evenly throughout the exercise.
You can increase the challenge by adding weights, bands, or cables or performing the bird-dog exercise on an unstable surface like a Bosu ball or bench. Additionally, placing a light bar or foam roller across your shoulders can help ensure they remain parallel to the floor.
The bird-dog exercise is an excellent way to improve stability, strengthen your core, hips, back, and shoulders, and relieve lower back pain. It is a low-impact move accessible to people of all fitness levels.
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Quick flicks
To do a quick flick, lie on your back with your knees bent and feet flat on the floor. Exhale, pull your navel towards your spine, and quickly contract and release your pelvic floor muscles. Aim for a one-second contraction before releasing, maintaining steady breathing throughout. Repeat this 10 times, then rest for 10 seconds. Aim for 2-3 sets.
It's important to locate your pelvic floor muscles before attempting quick flicks. One way to do this is to pretend you need to urinate and then hold it. You should feel your pelvic floor muscles tighten and move.
If you feel any discomfort in your abdomen or back, you may be doing Kegels incorrectly. Make sure not to clench your inner thigh, back, buttock, or stomach muscles.
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Happy Baby Pose
Pelvic floor muscle training exercises are important to keep your pelvic organs in the right place and prevent leaks. These exercises involve tightening the muscles that control urine flow.
Here's how you can do the Happy Baby Pose:
- Lie flat on your back on the floor or a mat.
- With your head flat on the mat, bend your knees towards your chest. Face the soles of your feet up towards the ceiling. Try to keep your tailbone on the ground.
- Reach forward and grab the inside or outside of your feet. If you cannot reach your feet, you can grab your ankles, shins, or the backs of your thighs. You can also use a strap and loop it over each foot to make the pose more comfortable.
- Spread your knees apart, shifting them towards your armpits.
- Remain in this position for several breaths, inhaling and exhaling deeply.
- As you hold this pose, focus on relaxing your pelvic floor muscles.
- (Optional) Flex your heels into your hands and gently rock from side to side, like a happy baby.
It is important to note that your shoulders should remain on the floor or mat at all times when doing this yoga pose.
The benefits of the Happy Baby Pose include improved flexibility, reduced stress and anxiety, lower back pain relief, and improved mobility. It is a great way to unwind if you're feeling stressed or anxious.
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Frequently asked questions
Pelvic floor muscles are muscles that sit at the base of your pelvis. They help keep your bladder, uterus, vagina, and bowel in the right place.
One way to locate your pelvic floor muscles is to pretend that you have to urinate and then hold it. You relax and tighten the muscles that control urine flow. The muscles in your vagina, bladder, or anus will get tight and move up. These are your pelvic floor muscles.
There are a few exercises you can do to tighten your pelvic floor muscles, including Kegels, pelvic tilts, bird-dog, and the Happy Baby Pose.
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