How to Create a Home Routine for Maintaining Pelvic Floor Strength

Maintaining pelvic floor strength is essential for overall health and well-being, yet it’s often overlooked until issues arise. The pelvic floor muscles play a crucial role in supporting various bodily functions, from bladder control to core stability. 

Alarmingly, a study indicates that at least 32% of women are diagnosed with a pelvic floor disorder at some point in their lives. This highlights the importance of proactive care. By creating a consistent home routine, you can strengthen your pelvic floor muscles, improve daily comfort, and prevent potential health problems down the line.

Understanding the Pelvic Floor

The pelvic floor is a group of muscles and tissues located at the base of the pelvis. These muscles act like a supportive hammock, holding up vital organs such as the bladder, uterus, and rectum. 

They also play a key role in controlling the release of urine, stool, and, in women, contribute to sexual function. When these muscles are strong and functioning properly, they provide stability and support to the core and help maintain continence.

Common Issues

Despite their importance, the pelvic floor muscles are often neglected until problems arise. Many people, especially women, experience pelvic floor disorders, which can lead to issues like urinary incontinence, pelvic organ prolapse, and sexual discomfort. 

These conditions are not only physically uncomfortable but can also impact self-esteem and quality of life. Understanding the function of the pelvic floor is the first step in recognizing the importance of maintaining its strength to prevent or alleviate these common issues.

Assessing Your Pelvic Floor Strength

Before starting a routine to strengthen your pelvic floor, it’s important to assess your current level of strength. One simple way to do this is by performing a self-check during urination. Try to stop the flow of urine midstream; if you can do this easily, it suggests that your pelvic floor muscles are functioning well. 

However, this should only be done occasionally for assessment purposes, not as an exercise. You can also assess your strength by noticing how well you can control the muscles when you contract them during other activities, such as sitting or standing.

When to Seek Professional Advice

While self-assessment can give you an idea of your pelvic floor strength, it’s important to know when to seek help from a professional. If you’re experiencing symptoms such as frequent leaks, difficulty controlling your bladder or bowels, or a feeling of heaviness in the pelvic area, it may be time to consult a professional.

For those in the Toronto area, visiting a physio in North York can provide tailored guidance and support. A trained physiotherapist can perform a thorough evaluation and recommend exercises or treatments specific to your needs. Professional advice ensures that you’re working out your pelvic floor muscles correctly and safely, avoiding potential strain or injury.

Creating a Daily Routine

When establishing a daily routine for maintaining pelvic floor strength, start by setting achievable and realistic goals. Begin with short, focused sessions, such as 5 to 10 minutes a day, and gradually increase the duration as your strength improves. 

Consistency is important, so aim to perform your exercises at the same time each day, whether it’s in the morning, during a break, or before bed. Setting small, manageable goals will help you build a sustainable routine over time.

Incorporate Exercises into Daily Life

One of the best ways to ensure you stick to your pelvic floor routine is by integrating exercises into your daily activities. You don’t need to carve out special time; instead, weave these exercises into your everyday tasks. 

Track Progress

To stay motivated and monitor your improvement, keep a simple log of your daily exercises. Note how often you perform each exercise and any changes you notice in your pelvic floor strength or symptoms. 

Over time, this record will serve as a powerful reminder of your progress, encouraging you to continue with your routine. You can also set milestones, such as increasing the number of repetitions or holding contractions longer, to challenge yourself and maintain momentum.

Key Exercises for Pelvic Floor Strength

The key to building pelvic floor strength is consistency. Aim to perform these exercises daily, gradually increasing the intensity as your muscles become stronger. 

Start with basic Kegels and bridge poses, and as you gain confidence and strength, incorporate more challenging movements like squats and lunges. By progressively increasing the difficulty of your routine, you’ll continue to strengthen your pelvic floor, preventing plateau and enhancing your overall health.

• Kegel Exercises
  
  Kegel exercises are the foundation of pelvic floor strengthening and can be performed almost anywhere. To do them, start by locating the pelvic floor muscles – these are the same muscles you use to stop the flow of urine.

  Begin by contracting these muscles, holding the contraction for 5 seconds, and then relaxing for another 5 seconds. Aim to complete 10 repetitions in a row, and as your strength improves, gradually increase the duration of the hold and the number of repetitions.

  Remember to breathe normally during the exercise and avoid tightening your abdomen, buttocks, or thighs.

• Bridge Pose (Setu Bandhasana)
  
  The bridge pose is a yoga exercise that not only strengthens the glutes and lower back but also engages the pelvic floor muscles. To perform the bridge pose, lie on your back with your knees bent and feet flat on the floor, hip-width apart.

  Slowly lift your hips towards the ceiling while squeezing your pelvic floor muscles. Hold the position for a few seconds, then lower your hips back to the starting position. Repeat this movement 10 to 15 times. This exercise helps enhance pelvic floor strength while also improving core stability.

• Squats and Lunges
  
  While squats and lunges are commonly associated with leg and glute strengthening, they are also effective for engaging the pelvic floor. When done correctly, these exercises activate the pelvic floor muscles, helping to build strength and endurance.

  To perform a squat, stand with your feet shoulder-width apart, lower your hips as if you’re sitting back into a chair, and then return to a standing position.

  For lunges, step one foot forward and lower your back knee towards the ground, then push back to the starting position. Focus on maintaining a tight pelvic floor throughout each movement to maximize the benefit.

Lifestyle Tips for Supporting Pelvic Floor Health

To enhance your pelvic floor strength, incorporating supportive lifestyle habits is essential. Proper diet, hydration, posture, and avoiding common pitfalls can significantly impact your pelvic floor health and complement your exercise routine.

• Diet and Hydration
  
  A balanced diet and proper hydration play a significant role in maintaining pelvic floor health. Eating a fibre-rich diet helps prevent constipation, which can strain the pelvic floor muscles during bowel movements.

  Include plenty of fruits, vegetables, whole grains, and legumes in your meals to keep your digestive system functioning smoothly. Additionally, staying hydrated is crucial; drinking enough water throughout the day ensures that your urine stays diluted, reducing the risk of bladder irritation and the need for frequent urination.

  Avoid excessive consumption of caffeine and alcohol, as these can lead to dehydration and increased bladder activity.

• Posture and Breathing
  
  Good posture and proper breathing techniques are essential for minimizing stress on the pelvic floor muscles. When sitting or standing, aim to keep your spine neutral and your shoulders relaxed.

  Slouching or leaning forward can increase pressure on the pelvic organs, leading to muscle strain. Incorporate deep, diaphragmatic breathing into your daily routine, which involves inhaling deeply through your nose, allowing your abdomen to rise, and then exhaling slowly through your mouth.

  This type of breathing not only helps relax the pelvic floor muscles but also promotes better oxygen flow and reduces overall tension in the body.

• Avoiding Common Pitfalls
  
  Certain habits and activities can negatively impact pelvic floor health, so it’s important to be mindful of them. Avoid heavy lifting without proper support, as this can place excessive strain on the pelvic floor muscles. 

If lifting is necessary, engage your core and pelvic floor before and during the movement to protect these muscles. 

Straining during bowel movements is another common pitfall; instead, try to relax and use proper toilet posture, such as leaning forward with your feet elevated on a small stool. Additionally, avoid holding your breath during exercises or daily activities, as this can increase intra-abdominal pressure and stress the pelvic floor.

Empower Your Pelvic Floor Health

Strengthening your pelvic floor is a vital step towards better health and comfort. For personalized guidance and care, reach out to Oriole Physiotherapy & Rehabilitation Centre for pelvic floor physiotherapy in North York. Call us at (416) 221-0772 to get started on your journey today!