Pelvic Floor Exercises You Can Do At Home

View all conditions and services

If you have suffered from a 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 towards the tail bone. There are many reasons why someone may experience dysfunction or loosening of these muscles which can include obesity, increased aged, lifting too much weight, high impact exercises, exerting too much force while on the toilet, chronic coughing, as well as giving birth and pregnancy for women. Learn more about our pelvic floor therapy programs below:

Pelvic Healthcare

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

9 Simple Pelvic Floor Exercises You Can Do Anywhere

If you find yourself not able to go to the gym or to your physical therapist’s office, these 8 exercises and stretches can be done at home or outside.

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

cross knee glute stretch on box

2. Sit with one leg bent towards your chest and crossed over the opposite leg. Pull your bent knee with your arm towards 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 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 towards 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 towards 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 behind one knee and draw that leg towards your chest. Stretch the opposite leg towards 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.

Share This Post:

Facebook
Twitter
LinkedIn
RehaBlog

More Posts

What Is Dry Needling?

Dry needling is the use of a very thin filament (needle) to address areas of muscle tension and pain. The purpose is to relieve pain by increasing blood flow to the muscles and joints, helping nerves become less irritated, and encouraging the relaxation of muscles. Dry needling addresses musculoskeletal issues by targeting muscle trigger points to alleviate pain and muscle tightness, while acupuncture uses needles at specific points along energy pathways to address the body’s overall health and energy.

Smartphone Apps to Help Spinal Cord Injury Patients

In contemporary life, we as individuals and communities are constantly connected to each other. We crave social interaction, leisure activities, and access to each other as well as the world around us. Over the past decades, modern technologies such as smartphones have facilitated our desire to engage not only in communication with each other, but with our environment as well.

Managing and Preventing Incontinence with Physical Therapy

More than 25 million adult Americans suffer from incontinence. Men and women are often embarrassed to seek treatment for loss of bladder or bowel control. Urinary and fecal incontinence can cause low self-esteem, create social isolation, and impair quality of life. Incontinence is the lack of voluntary control over urination or defecation. There are two major types of incontinence and they are treated differently.

Backpack Safety

Backpacks are a convenient way for students to carry around their schoolbooks and supplies throughout the day, but using them incorrectly can lead to serious muscle and joint injuries. Carrying a heavy load can strain the shoulders, back, and neck. As a result, the body tries to compensate by leaning forward or sideways, which can lead to misalignment of the spine and weakening of muscles.

How to Keep Your Wheelchair Running Smoothly

Poor wheelchair maintenance can increase the risk of your wheelchair breaking down, which can lead to personal injury or even death, and increase the cost of your medical care. Additionally, wheelchair breakdown can limit your mobility and social participation. Here are tips to keep your wheelchair running smoothly.

View All Posts

Start your Journey

Learn more about Sheltering Arms Institute

Contact a specialist at Sheltering Arms Institute to learn more about how you can gain more freedom in your everyday life.