A strong pelvic floor is essential for maintaining good bladder and bowel control and supporting the internal organs in the pelvic area. However, factors such as pregnancy, childbirth, and aging can weaken the pelvic floor muscles, leading to issues like urinary incontinence and pelvic pain that results in a visit to pelvic pain doctors NC. The good news is that there are several effective ways to strengthen your pelvic floor muscles and improve their function. Five simple yet powerful exercises can help you strengthen your pelvic floor and regain control over your body.
Kegel Exercises
Kegel exercises are one of the most well-known and effective ways to strengthen the pelvic floor muscles. These exercises involve contracting and relaxing the muscles that control urine flow. To perform Kegels, squeeze the muscles as if you are trying to stop the flow of urine, hold for a few seconds, and then release. Start with a few repetitions and gradually increase the duration and number of contractions over time. Kegel exercises can be done discreetly at any time and in any position, making them a convenient option for strengthening the pelvic floor.
Kegels with Props
To further enhance the effectiveness of Kegel exercises, you can use props such as Kegel balls or vaginal weights. These devices add resistance, making the muscles work harder and promoting better strength gains. Insert the Kegel ball or weight into the vagina and contract your pelvic floor muscles to hold it in place. Start with lighter weights or smaller balls and gradually increase the challenge as your muscles get stronger. Before starting this exercise, speak to your pelvic pain specialist in NC to ensure you’re performing the exercise correctly and safely.
Kegels During Daily Activities
Another way to incorporate Kegel exercises into your daily routine is by doing them during everyday activities. For example, you can perform Kegels while brushing your teeth, sitting at your desk, or waiting in line. By integrating these exercises into your daily life, you can ensure consistent and regular practice, leading to improved pelvic floor strength and function.
Squats
Squats are a compound exercise that targets multiple muscle groups, including the pelvic floor muscles. Adding squats to your workout routine strengthens your lower body and pelvic floor. Stand with your feet shoulder-width apart, lower your body into a squat position by bending your knees, and then return to the starting position. Start with a few repetitions and gradually increase the intensity and number of squats as you get stronger.
Bridge Pose
The bridge pose is a yoga exercise that engages the pelvic floor muscles and helps strengthen them. Lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips off the floor, squeezing your glutes and engaging your pelvic floor muscles. Hold the position for a few seconds, and then lower your hips back down. Repeat the bridge pose for several repetitions, gradually increasing the duration of each hold.
Pelvic Tilts
Pelvic tilts are another effective exercise for strengthening the pelvic floor. Lie on your back with your knees bent and feet flat on the ground. Gently tilt your pelvis upward, focusing on engaging your pelvic floor muscles. Hold for a few seconds, and then release. Repeat the pelvic tilts for several repetitions, gradually increasing the duration of each hold. Pelvic tilts can also be done in a seated position, making them a versatile exercise option recommended by a pelvic pain specialist in NC.
Pilates
Pilates is a low-impact exercise method that focuses on core strength and stability. Many Pilates exercises engage the pelvic floor muscles, making it an excellent option for strengthening this area. Incorporate Pilates exercises like pelvic curls, leg circles, and the hundred into your routine to target and strengthen your pelvic floor muscles. Consider taking a Pilates class or working with a certified instructor recommended by pelvic pain doctors NC to ensure proper form and technique.
Strengthen Your Pelvic Floor with NCCRM
Taking care of your pelvic floor is crucial for maintaining good bladder and bowel control as well as overall pelvic health. By incorporating exercises like Kegels, squats, bridge poses, pelvic tilts, and Pilates into your routine, you can strengthen your pelvic floor muscles and improve their function. With consistency, patience, and support from your team of pelvic pain doctors NC at NCCRM, you can regain control over your pelvic floor and enjoy a healthier, more active lifestyle. To learn about the services offered at our women’s health clinic, contact us today!
