Pelvic Floor Exercises

The article “Why Going to Pelvic Floor Therapy Transformed My Life” has raised awareness of how many women suffer from pelvic pain and has prompted me to write about the pelvic floor exercises available within PT-Helper. In the article, the author experiences severe pelvic pain while having doctors tell her that her pain is caused by anxiety. Only after going to a pelvic floor physical therapist was she able to understand the causes of her pain and make progress towards relieving her pain.

An important reminder in the article is not to treat pelvic pain on your own as this may make it worse. Check out the American Physical Therapy Association for help locating a pelvic floor physical therapist.

The PT-Helper mobile app includes pelvic floor exercises that your therapist may prescribe for you to do. Some of our pelvic floor exercises are shown below:

• Abductor Squeeze : While sitting down with your feet together, place a resistance band around your thighs, slightly behind your knees. Slowly open your legs apart while keeping your feet stationary, engage your pelvic floor muscles. Hold. Slowly return your legs together, completely relaxing your pelvic muscles. Repeat.

 

• Adductor Squeeze : While sitting down, place a yoga block or soft medicine ball between your legs, slightly behind your knees. Slowly squeeze your legs together, engage your pelvic floor muscles. Hold. Slowly relax your muscles completely. Repeat.

• Seated Pelvic Floor : Sit on an chair with nice tall posture with relaxed shoulders and legs. Relax all of your muscles. Lift and squeeze your pelvic floor muscles starting at the muscles around your anus as if trying to stop passing wind. Then tightening your muscles in front as if trying to stop the flow of urine. Hold. Relax and repeat. Make sure to breath while doing the exercise.

• Seated Pelvic Floor - Slow Squeeze & Hold : Sit on an chair with nice tall posture with relaxed shoulders and legs. Relax all of your muscles. During the Hold Time, lift and slowly squeeze your pelvic floor muscles starting at the muscles around your anus as if trying to stop passing wind. Then tightening your muscles in front as if trying to stop the flow of urine. Hold during the Rec Time. Relax and repeat. Make sure to breath while doing the exercise.

 

Reminder: Please consult your physician or physical therapist before engaging in any physical activity and stop if you experience pain or discomfort.