The pelvic floor muscles are essential for supporting your bladder, bowel, and uterus. 

Weak pelvic floor muscles can lead to issues like incontinence, pelvic organ prolapse, and even chronic pelvic pain. Strengthening these muscles can prevent problems and significantly improve your quality of life.

A strong pelvic floor is crucial for maintaining proper bladder and bowel control. It also plays a significant role in sexual health and function. During pregnancy, these muscles support the growing baby and assist in the birthing process. Postpartum, they help in recovery and restoring normal function.

Try these quick exercises to strengthen your pelvic floor:

Kegels:

• How to do it: Squeeze and lift your pelvic floor muscles as if you’re stopping urine flow. Hold for 5 seconds, then relax for 5 seconds. Gradually increase the hold time to 10 seconds.
• Frequency: Repeat 10 times, 3 times a day.
• Tips: Ensure you are not holding your breath or tightening other muscles. Focus on isolating the pelvic floor and establishing mind-body connection. Breathe in relaxed and squeeze as you breathe out.

Bridge Pose:

• How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and pelvic floor muscles. Hold for a few seconds, then lower slowly.
• Frequency: Do 10-15 reps, 2-3 times a day.
• Benefits: This exercise strengthens not only the pelvic floor but also the core and glutes, supporting overall pelvic stability.

Our women's health expert, Dr Safa Moeed, has helped dozens of women develop stronger pelvic floors and be free from incontinence & sexual health issues.

If you'd like to see a dedicated women's health physio and get advice that's tailored specifically to you, Safa can help!

Book online with here by clicking here.

We hope this quick article helps you!