Pelvic Floor Exercises You Can Do At Home

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If you have suffered from pelvic floor dysfunction, then a pelvic floor exercise routine, commonly referred to as Kegel exercises, might be what you need to help strengthen these muscles.

The pelvic floor muscles are needed to help support the bowel and bladder organs in men and women as well as the uterus in women. These muscles stretch from the pubic bone toward the tailbone. There are many reasons why someone may experience dysfunction or loosening of these muscles, including obesity, increased age, lifting too much weight, high-impact exercises, exerting too much force while on the toilet, chronic coughing, as well as pregnancy and giving birth for women. To learn more about our pelvic floor therapy programs, click below:

Pelvic Healthcare

Before starting a new pelvic floor exercise routine, always make sure to check with your doctor or physical therapist to be sure this is the right option for you.

9 Pelvic Floor Exercises You Can Do Anywhere

If you find yourself unable to go to the gym or to your physical therapist’s office, these 9 exercises and stretches can be done in the comfort of your home.

at home glute stretch1. Lying with your knees bent and feet on the floor, lift your knees toward your chest. Place your hands on top of both knees and draw them toward your chest while separating them. Hold for 30 seconds and repeat twice.

cross knee glute stretch on box

2. Sit with one leg bent toward your chest and crossed over the opposite leg. Pull your bent knee with your arm toward your opposite shoulder. Keep your back straight. You will feel the stretching behind your thigh and in your buttock. Hold 30 seconds and repeat 3 times. Do this stretch 3-4 times a day, making sure to do both sides.

3. Position yourself as shown, grabbing onto the feet or behind the knees. You should feel a gentle stretch while allowing your knees to lower to the floor. Breathe in and allow the pelvic floor muscles to relax. Hold this position
2-3 minutes.

cross leg glute stretch

4. Lying on your back with your knees bent, cross the ankle of the leg to be stretched over the opposite knee. Put your arm around the thigh as shown. Bring your thigh toward your stomach. Feel the stretch in your buttock. Hold 30 seconds and repeat 2 times. Make sure to stretch both sides.

at home abdominal stretch

5. Lying face down with both hands at shoulder height, straighten your elbows and lift your upper trunk until you feel a stretch in your abdominal area. Keep your pelvis and legs relaxed. Hold the stretch for 10 seconds and repeat 3 times.

cat stretch at home excercise

6. Get into a crawling position. Press your bottom toward your feet, with your head against the floor and arms straight forward. Keep your hands on the floor and breathe in, allowing pelvic floor muscles to stretch. Hold this stretch for 2-3 minutes.

leg exercise at home stretch

7. Lying on a table or a firm bed as shown, put your hands on top of one knee and draw that leg toward your chest. Stretch the opposite leg toward the floor. Hold the stretch for 30 seconds and repeat 2 times. Stretch both sides!

at home knee exercise

8. Stand with legs astride and straight. Bend one leg and put your hands on the knee. Bend your leg even more and put weight on the leg. You will feel stretching on the inside of the thigh on the straight leg. Hold for approximately 30 seconds and repeat 2 times. Do this stretch on both legs.

diaphragm breathing exercises

9. Diaphragmatic Breathing: Lie on your back with knees bent and both hands on the upper part of your stomach. Breathe in slowly through your nose and breathe out slowly through your mouth. When breathing in, the hands on your stomach will rise and when breathing out, your hands will go down.

Addressing your pelvic health now can prevent problems in the future. Sheltering Arms Institute has physical therapists specialized in pelvic health. To schedule an evaluation, contact us online or call (804) 764-1000.

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