Effective Pelvic Floor Exercises

Pelvic floor dysfunction affects millions of people worldwide. The disorder encompasses prolapse, incontinence, back spasms and unexplained rectal and abdominal pain. It affects both males and females, but most cases are seen in women who have had children. There are two classifications of PFD and each requires different types of exercises. This is why it is important to be diagnosed by a physical therapist who specializes in the pelvic floor before beginning to exercise.

Pelvic Floor Defined

Your pelvic floor includes all the muscles, fascia and nerves from your tail bone to the front part of your pelvis. Consider it a sling-like structure designed to cushion your pelvic organs, control continence and allow sexual function. Amy Stein, M.P.T., and author of "Heal Pelvic Pain," states that when the pelvic floor is disturbed by injury or disease it becomes dysfunctional by either becoming weak or by tightening up.

Strengthening Exercises

If you suffer from incontinence of the bowels or urinary tract, sexual dysfunction due to a weak pelvic floor or organ prolapse, then strengthening exercises are recommended. Kegel exercises, developed by gynecologist Arnold Kegel, are done by contracting the same muscles you use to stop urination. Begin by alternating between relaxing these muscles for 5 seconds then contracting them for 5 seconds. Perform ab contractions by first lying on your back, then pulling your navel and lower abs in toward your spine without tilting your pelvis.

Relaxation Exercises

Tension is part of daily life and usually intensifies in times of stress. Tension in the pelvic floor can affect our balance and ability to walk properly. This is because tightness in the pelvic floor leads to imbalances in the back and abdominal muscles. Relaxation and elongation of the pelvic floor counteracts tightness. Release pelvic floor muscles by breathing deep into the belly and letting go of the same muscles you use to retain urine.

Stretching Exercises

After relaxing the pelvic floor muscles, you can move on to stretches for the hip flexor, hip rotator and pelvic floor. Combine these exercises with deep breathing and hold stretches for at least 20 seconds. The hip flexor, which connects your thigh and hip, can be stretched by standing with your feet hip-width apart, stepping forward with one leg and pressing forward until the front knee bends. Do the hip rotator stretch by lying on your back with one ankle bent over the other bent knee. Bring that bent knee in toward your chest and hold, then alternate.