Pelvic Exercises Like The Kegels

Pelvic floor exercises are a crucial element for pelvic health and are useful for preparing for and recovering from childbirth, prostate surgery, hysterectomies, abdominal and back surgeries of any kind. They are also helpful in alleviating some forms of pelvic floor dysfunction such as incontinence, pelvic pain and pelvic organ prolapse. A healthy pelvic floor can even enhance sexual satisfaction for both men and women. Kegel exercises are one form of pelvic floor exercises, but there are many others.

Pelvic Clock

The pelvic clock can help you to identify unnecessary and unconscious efforts in the muscles of the pelvis. Lie on your back with your knees bent. Imagine a clock dial painted on the back of your pelvis with the number six on your coccyx, 12 o'clock at the top of your pelvis, three o'clock at your right hip joint and nine at your left. Slowly tilt your pelvis so that the pressure increases at six o'clock and then 12 o'clock. Repeat several times and rest. Then tilt the pelvis to 12 o'clock and begin to trace the perimeter of the clock, pausing at each number along the way. Do this several times, rest and reverse directions.

Breathing into the Pelvic Floor

The breath, abdominal muscles and the pelvic floor are intimately related and this exercise can help to coordinate these muscles. Lie on your back with your knees bent. Slowly exhale making the "ssss" sound and breathe out completely, right down to your waistline. Feel how the abdominal muscles gradually contract as you exhale and the downward pressure on the pelvic floor. Do this for several cycles and rest. Then slowly exhale, again making the "ssss," but visualize the breath starting at the perineum. When you feel the abdominal muscles engage, stop. Repeat several times.

Squat with Hip Mobility

According to Christina Christie's article "The Inner Pelvi Core" in the December 2008 "IDEA Fitness Journal," the squat with hip mobility exercise activates the pelvic core neuromuscular system via the fascial connections of the hip muscles and the pelvic floor. Begin standing with the feet facing forward and shoulder distance apart. Exhale, come into a mini squat and roll your knees inward. Then rotate your hips in clockwise and counter-clockwise directions. Perform 10 repetitions of this exercise, another set with toes pointed outward and again with toes pointed inward. Repeat the whole series with the knees rolled outward.