Pelvic Floor Exercises
Pelvic floor exercises are the gold standard treatment for pelvic floor dysfunction. Our women’s health physiotherapists ensure correct technique and progressive training for optimal results.
Understanding Pelvic Floor Muscles
Functions
- Support pelvic organs
- Control bladder and bowel
- Sexual function
- Core stability
- Postural support
Common Problems
- Weakness (underactive)
- Tension (overactive)
- Poor coordination
- Asymmetry
Exercise Types
Strengthening Exercises
For weak pelvic floor:
- Sustained holds (endurance)
- Quick contractions (power)
- Functional positions
- Progressive resistance
Relaxation Exercises
For overactive pelvic floor:
- Breathing techniques
- Release exercises
- Stretching positions
- Mindfulness approaches
Coordination Training
- Timing with movement
- Pre-contraction for load
- Integration with core
- Functional activities
Correct Technique
Finding the Muscles
- Imagine stopping urine flow
- Lift and squeeze inside
- No breath holding
- No global tension
Common Mistakes
- Bearing down
- Gripping buttocks
- Holding breath
- Excessive effort
Exercise Prescription
Initial Program
- 3 sets of 10 repetitions
- Hold 3-5 seconds
- Full relaxation between
- Daily practice
Progression
- Increase hold time
- Add quick contractions
- Challenge positions
- Functional integration
Assessment Methods
Internal Examination
- Assess strength (0-5 scale)
- Check technique
- Identify problems
- Monitor progress
Real-Time Ultrasound
- Visual biofeedback
- Non-invasive option
- See muscle lift
- Verify technique
Biofeedback
- EMG monitoring
- Pressure feedback
- Objective measures
- Motivation tool
Specific Populations
Pregnancy
- Modified positions
- Birth preparation
- Safe throughout
- Recovery focus
Postpartum
- Gradual return
- Check for trauma
- Coordinate with breathing
- Progressive loading
Menopause
- Hormone considerations
- Tissue changes
- Maintenance focus
- Pessary support
Expected Outcomes
Incontinence
- 60-70% cure rate
- 85% improvement
- 3-6 months typical
Prolapse
- 40% symptom reduction
- Progression slowed
- Surgery often avoided
Sexual Function
- Improved sensation
- Better muscle control
- Reduced pain
- Enhanced satisfaction
Home Program
Daily Routine
- Morning: sustained holds
- Midday: quick contractions
- Evening: functional practice
- Consistency crucial
Integration
- Before coughing/sneezing
- During lifting
- With exercise
- Daily activities
Long-term Success
- Lifelong practice needed
- Regular reassessment
- Technique refinement
- Prevent problems