Pelvic Floor Therapy At Home: 8 Easy Exercises to Strengthen & Relax

Pelvic floor therapy plays a vital role in improving pelvic health by strengthening and relaxing the muscles that support the bladder, uterus, rectum, and prostate. For both men and women, maintaining pelvic floor function is important for bladder control, sexual health, and overall comfort. If you're looking to improve your pelvic floor strength or relieve tension, here are eight simple exercises you can do at home.

Four At Home Exercises to Strengthen Your Pelvic Floor

Quick Flick Kegels

Quick Flick Kegels target the fast-twitch muscle fibers in your pelvic floor, which help with sudden movements, like coughing or sneezing. To perform this exercise, contract your pelvic floor muscles as quickly and as tightly as possible, holding the contraction for a second, then relaxing. Repeat 10 to 15 times for optimal results.

Squats

Squats are a full-body exercise that also engage and strengthen your pelvic floor muscles. Stand with your feet shoulder-width apart, lower your hips back and down as if sitting in a chair, and rise back to the starting position. Be sure to engage your pelvic floor as you squat. Aim for 2 sets of 10-15 repetitions.

Bridge Pose

The bridge pose strengthens the glutes, lower back, and pelvic floor. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling while squeezing your pelvic floor muscles, then lower slowly. Perform 10 to 15 repetitions.

Alternating Pelvic Tilts

Pelvic tilts help strengthen the lower abdominal muscles and improve pelvic floor control. While lying on your back with knees bent, alternately tilt your pelvis upward and downward, engaging your pelvic floor as you press your lower back into the ground. Complete 10 to 15 repetitions.

Four At Home Exercises to Relax Your Pelvic Floor

Reverse Kegel

Unlike traditional Kegels that contract the pelvic muscles, Reverse Kegels aim to relax them. To perform a reverse Kegel, focus on the feeling of "letting go" of the pelvic floor muscles, as if you're gently pushing downward. Hold the relaxation for a few seconds before releasing the tension. Repeat 10 to 15 times.

Diaphragmatic Breathing

Diaphragmatic breathing can help relax your pelvic floor by coordinating breath with muscle release. Lie on your back with one hand on your chest and the other on your abdomen. Take deep breaths, expanding your abdomen on the inhale and relaxing your pelvic floor on the exhale. Continue for 5 to 10 minutes.

Happy Baby

The Happy Baby pose stretches and relaxes the pelvic floor muscles. Lie on your back and draw your knees toward your chest, grabbing the outer edges of your feet with your hands. Gently pull your feet down while keeping your back flat, and breathe deeply to release tension. Hold the pose for 30 seconds to 1 minute.

Total Body Relaxation: The Mitchell Method

The Mitchell Method focuses on total body relaxation, including the pelvic floor. This involves lying in a comfortable position, focusing on each part of the body, and consciously relaxing the muscles, starting from the toes and working your way up. This method helps release tension in the pelvic floor and throughout the body.

A person stretches with the support of a physical therapist.

More on Pelvic Floor Therapy

What is pelvic floor therapy?

Pelvic floor therapy involves a series of exercises and treatments designed to strengthen or relax the muscles that support the pelvic organs. It is often used to address pelvic floor dysfunction, which can manifest as urinary incontinence, pelvic pain, or bowel issues.

What is pelvic floor therapy for?

Pelvic floor therapy can effectively treat a wide range of conditions that result from weakened, tight, or poorly functioning pelvic floor muscles. These include:

Urinary Incontinence: This involves the involuntary leakage of urine, commonly occurring after childbirth, surgery, or as part of aging.
Fecal Incontinence: The inability to control bowel movements, often due to weak pelvic floor muscles.
Pelvic Organ Prolapse: A condition where pelvic organs (bladder, uterus, or rectum) drop from their normal position, leading to discomfort and pressure.
Chronic Pelvic Pain: Persistent pain in the pelvic region, often linked to muscle tension or spasms in the pelvic floor.
Postpartum Recovery: After childbirth, pelvic floor therapy can help strengthen muscles, alleviate incontinence, and aid recovery from trauma such as episiotomies.
Sexual Dysfunction: Therapy can help both men and women who experience painful intercourse, erectile dysfunction, or difficulty achieving orgasm due to pelvic floor dysfunction.
Constipation: Difficulty in passing stool can sometimes be caused by uncoordinated or overly tight pelvic muscles.
Interstitial Cystitis (Painful Bladder Syndrome): Therapy may alleviate pelvic pain and reduce urinary urgency associated with this condition.

Pelvic floor therapy can be customized for men and women depending on their specific pelvic health issues and is an essential part of treatment for many with pelvic floor dysfunction.

What are the benefits of Pelvic Floor Therapy?

Pelvic floor therapy can improve bladder and bowel control, reduce pelvic pain, enhance sexual function, and strengthen the core muscles. It can also help with recovery after childbirth or surgery by improving muscle coordination and reducing discomfort.

How does pelvic floor therapy differ for men and women?

While the basic principles of pelvic floor therapy are the same for both men and women, the focus may differ based on anatomy and specific conditions. Women may use therapy for issues related to childbirth, menopause, or prolapse, whereas men often seek therapy for post-prostatectomy incontinence or pelvic pain.

Other Treatments for Pelvic Floor Dysfunction

In addition to exercises, pelvic floor dysfunction can be managed through a variety of treatments, depending on the severity and underlying cause. These treatments aim to improve muscle function, alleviate symptoms, and enhance quality of life.

Biofeedback: Biofeedback therapy helps individuals become more aware of their pelvic floor muscles. It uses sensors and visual feedback to help patients learn how to better control and coordinate their pelvic muscles, especially for incontinence or muscle relaxation.
Electrical Stimulation: Electrical stimulation is used to stimulate the pelvic floor muscles through gentle electric currents. This treatment can help improve muscle strength, particularly in patients with weakened muscles that struggle to contract on their own.
Manual Therapy: For conditions like chronic pelvic pain, manual therapy performed by a physical therapist can relieve tension, reduce spasms, and improve muscle flexibility. This technique involves massage and internal or external manipulation of the pelvic muscles.
Medication: Depending on the condition, medications may be prescribed to manage symptoms. For instance, anticholinergic medications can help reduce bladder spasms, while muscle relaxants may be used to treat pelvic floor tension or pain disorders.
Lifestyle Modifications: Adjustments to diet, hydration, and exercise routines can help manage symptoms. For instance, avoiding bladder irritants (e.g., caffeine and alcohol) and maintaining a healthy weight may alleviate pressure on the pelvic floor.
Surgical Intervention: In severe cases of pelvic organ prolapse or incontinence, surgical options may be considered. These procedures aim to restore proper pelvic organ positioning and strengthen the support structures around the bladder, uterus, or rectum.

When to See a Pelvic Floor Therapist vs. Doing Exercises at Home

While at-home exercises are beneficial for many individuals, there are specific situations where seeing a pelvic floor therapist is more appropriate:

Chronic Pelvic Pain: If you experience persistent pelvic pain or discomfort, a therapist can provide specialized treatments like manual therapy or tailored exercise programs.
Severe Incontinence or Prolapse: For those with moderate to severe incontinence or organ prolapse, a professional can offer advanced therapies like biofeedback or electrical stimulation, which are not available for at-home use.
Lack of Progress: If you've been doing at-home exercises without seeing improvement in your symptoms, a pelvic floor therapist can assess your technique and adjust the treatment plan to better suit your needs.
Post-Surgical Recovery: If you've recently undergone pelvic surgery, working with a professional can ensure a safe and effective recovery, as improper exercises could worsen the condition.

By incorporating these exercises and practices into your routine, you can effectively manage and improve your pelvic floor health from the comfort of your home.

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Frequently Asked Questions:

What are hypertonic and hypotonic pelvic floor muscles?

Hypertonic pelvic floor muscles are overly tight or tense, leading to issues like pelvic pain, constipation, and difficulty with bladder or bowel emptying.

Hypotonic pelvic floor muscles are weak or underactive, causing problems like urinary incontinence and pelvic organ prolapse.

Can men do Kegel exercises?

Yes, men can and should do Kegel exercises. These exercises help strengthen the pelvic floor muscles, which support the bladder and bowels and play a role in sexual function. Kegels can help men with issues like urinary incontinence, especially after prostate surgery, and improve erectile function by promoting better blood flow and muscle control.

Can you do pelvic floor therapy at home?

Yes, you can perform pelvic floor therapy exercises at home, such as Kegels, squats, and pelvic tilts, to strengthen or relax your pelvic floor muscles. However, it is best to consult a pelvic floor therapist to ensure you are doing the exercises correctly and choosing the right treatment for your specific condition. A professional can assess your individual needs and guide you in developing an effective, safe plan, especially if you have complex issues like chronic pain or severe incontinence

Can you see any physical therapist for pelvic floor physical therapy?

No, not every physical therapist is trained in pelvic floor therapy. Pelvic floor physical therapy is a specialized field that requires additional training and certification to properly assess and treat conditions related to the pelvic floor muscles. It’s important to see a physical therapist who is specifically trained in pelvic health to ensure accurate diagnosis and the most effective treatments. A pelvic floor specialist will be familiar with the nuances of these conditions and offer targeted therapies based on your individual needs

Is pelvic floor physical therapy covered by insurance?

Whether pelvic floor physical therapy is covered by insurance depends on the specifics of your insurance plan. Many insurance providers do cover pelvic floor therapy if it is prescribed by a doctor and deemed medically necessary. However, coverage can vary based on the insurer and the type of plan you have. Medicare and Medicaid may also provide coverage under certain circumstances