How to Strengthen Your Pelvic Floor for Better Health
Discover effective strategies to strengthen your pelvic floor muscles, reduce common pelvic conditions, and improve overall pelvic health with expert guidance and targeted exercises.
Maintaining pelvic floor health is vital for overall well-being but is often neglected. According to experts Ryenn Sanger, NP, and Marc Eigg, MD, from the University of Rochester Medical Center, targeted exercises and proper techniques can significantly improve pelvic muscle strength and function.
The pelvic floor is a complex structure comprising muscles, nerves, connective tissues, and bones that support vital organs such as the bladder, bowel, and in women, the uterus and vagina. Its role is crucial in supporting these structures and maintaining continence. Due to anatomical differences and various factors, women tend to experience pelvic floor issues more frequently than men.
Strengthening the pelvic floor can be achieved through specialized physical therapy and exercises like Kegels. These exercises involve repeatedly contracting and relaxing the pelvic muscles, but proper technique is essential. To do Kegels correctly, avoid engaging thigh or buttock muscles and ensure only the pelvic muscles are targeted. Incorrect performance can diminish the effectiveness and potentially worsen issues.
For guidance, consult a healthcare provider or refer to trusted resources such as the AUGS Pelvic Floor Muscle Exercises and Bladder Training sheet. Regular Kegel exercises can help reduce urinary and bowel leakage, alleviate symptoms of pelvic organ prolapse, and improve sexual comfort.
Pelvic conditions common among women include prolapse, urinary incontinence, and recurrent urinary tract infections. Factors like pregnancy, childbirth, hormonal changes, and anatomical differences contribute to these issues. Childbirth can stretch or damage pelvic support structures, but pelvic disorders can also affect individuals with no history of childbirth.
Begin pelvic floor exercises lying down and progress to seated or standing positions as strength builds. Contract the muscles as if holding in gas, sustain for three seconds, then relax for three seconds, repeating 10 times three times daily. Gradually increase the duration of each contraction.
For more detailed information, visit the University of Rochester Medical Center’s Pelvic Health & Continence Specialties.
Source: https://medicalxpress.com/news/2025-05-experts-pelvic-floor.html
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