Pelvic Floor Exercises

Performing Kegel exercises routinely can help promote strong pelvic floor muscles.

While some women are unaware of these, doing them incorrectly is more risky! Watch our video with Sarah Marshall, pelvic floor physiotherapist, to learn how to know if you are doing them right. There are many free resources out there, and a pelvic floor physiotherapist can help.

Here are some simple Kegel exercise instructions:

1. Identify the Right Muscles:

   • The easiest way to find your pelvic floor muscles is to stop urinating midstream. The muscles you use to do this are your pelvic floor muscles.

   • Another way is to imagine you are trying to stop passing gas. The muscles you squeeze are your pelvic floor muscles.

2. Get Comfortable:

   • You can do Kegel exercises while sitting, standing, or lying down. Choose a position that is comfortable for you.

3. Perform the Exercises:

   • Contract: Tighten your pelvic floor muscles and hold the contraction for 3-5 seconds. Try not to squeeze the muscles in your abdomen, thighs, or buttocks.

   • Relax: Release the contraction and relax your muscles for 3-5 seconds.

   • Repeat: Aim to do 10-15 repetitions per session.

4. Consistency is Key:

   • Perform Kegel exercises at least 3 times a day. You can integrate them into your daily routine, such as while brushing your teeth, sitting at your desk, or watching TV.

5. Increase Duration Gradually:

   • As your muscles get stronger, try holding the contractions for longer, up to 10 seconds at a time, and then relaxing for 10 seconds.

Bonus Tips:

• Don't Overdo It: Start slowly and gradually increase the number and duration of contractions.
• Breathe Normally: Remember to breathe in and out while doing the exercises. Do not hold your breath.

• Consistency Matters: Make Kegels a regular part of your daily routine for the best results.

Regular Kegel exercises can help strengthen the pelvic floor muscles, which can improve bladder control and pelvic health. 

It is important to know that pelvic floor muscles that weaken can promote pelvic prolapse. However, women can also suffer from muscles that are too tight. This creates pain during intercourse.

For these women, pelvic floor physiotherapists are a great source to help assist in exercises, guide you to tools, and provide support. Functional exercises like yoga and stretching can also help.

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