Your pelvic floor has the potential to weaken if it isn’t properly looked after. The pelvic floor muscles help support your uterus, bladder, and bowel. They contract and relax in order to allow urine and feces to be released from your body. The risk of a prolapse and other complications such as incontinence and even severe pain is not something to take lightly. However, with the following simple exercises performed at home in conjunction with regular check-ups by a medical professional, you can ensure that your pelvic floor remains strong and healthy well into your later years.
Kegels help by relaxing and contracting your muscles to strengthen the pelvic floor.
- First, identify your pelvic muscles and then contract them for several seconds, then release.
- For the best results, perform Kegels 3 times a day with 10 contractions per set.
Squats help by strengthening your glutes, hamstrings, and quadriceps, which in turn support your pelvic muscles.
- Stand up straight with your feet parallel to your shoulders and your toes pointing outwards.
- Bend at your knees, pushing hips and buttocks backwards.
- Continue to drop until thighs are parallel to the floor.
- Straighten your legs and return to original position. It’s recommended to repeat this exercise 15 times.
One of the best ways to exercise your core and support your pelvic floor is with the dead bug.
- Lie down flat on your back with arms pointing upwards and raise your legs so that your knees are bent at a right angle.
- Lower your right arm and left leg simultaneously until they are nearly touching the floor. Ensure that your back is still flat at all times!
- Return your lowered arm and leg to the position in step 1, and then repeat this procedure with your left arm and right leg.
- Repeat the dead bug in three sets, with five to ten reps per set.
At Southern Urogynecology, we provide women with the healthcare they need to ensure healthy pelvic muscles. Contact us to learn more about the best ways to prevent a pelvic floor prolapse, or to book a consultation to learn about your pelvic prolapse, incontinence, and bladder syndrome treatment options.
