How Do You Rebuild Pelvic Floor Muscles?

Maintaining your pelvic floor muscles is essential for overall well-being as they play a vital role in supporting important organs and promoting healthy bodily functions. However, weak pelvic floor muscles can have a negative impact on one's health, causing issues with continence, sexual dysfunction and even chronic pain. Luckily, rebuilding these muscles is achievable and can improve your quality of life significantly. In this comprehensive guide, we will explore the causes of pelvic floor weakness, the benefits of rebuilding your muscles, and the most effective exercises to get you back on track. Let's dive in and start regaining your strength!

Causes of Pelvic Floor Weakness

Pregnancy and childbirth

The stress and stretching of the pelvic floor muscles during pregnancy and delivery can weaken them and cause difficulty in regaining their strength.

Age

As we get older, our muscles naturally lose their elasticity and tone, which can also affect the pelvic floor muscles.

Obesity

Excess weight puts extra pressure on the pelvic floor, causing the muscles to weaken.

Surgery

Procedures, such as hysterectomies, can damage or weaken the pelvic floor muscles.

Chronic coughing

Conditions, like asthma, can lead to excessive coughing which puts undue stress on the pelvic floor muscles and weakens them over time.

Benefits of Rebuilding Pelvic Floor Muscles

Improved bladder control

Strong pelvic floor muscles help support the bladder, reducing the frequency of urinary incontinence.

Enhanced sexual function

A toned pelvic floor contributes to increased sensitivity and pleasure during intercourse.

Reduced likelihood of pelvic organ prolapse

Strengthening the pelvic floor muscles supports the organs in the pelvic region, preventing them from descending and causing potential health issues.

Alleviated pain

Strong pelvic floor muscles help with overall stability and can alleviate chronic pain associated with weak muscles or childbirth complications.

Effective Exercises to Rebuild Pelvic Floor Muscles

kegel exercises

The most commonly recommended exercise for pelvic floor recovery, Kegels involve the tightening and release of pelvic floor muscles. You can perform Kegels by squeezing your pelvic floor muscles as if you were trying to stop the flow of urine. Hold this squeeze for a few seconds before releasing and repeating.

Squats

Squats engage multiple muscle groups, including the pelvic floor, and can be an effective method for rebuilding strength. Stand with your feet shoulder-width apart, lower your hips as if you were sitting down in a chair, then rise back up to the standing position.

Pelvic Tilts

This simple exercise involves the subtle tilting of your pelvis to engage the pelvic floor muscles. Lie on your back with your knees bent and your feet flat on the floor. Gently tilt your pelvis upward, engaging your lower abdominal and pelvic floor muscles, and hold for a few seconds before relaxing.

Bridge Pose

Start by lying on your back with knees bent, feet flat on the floor, and arms by your sides. Engage your pelvic floor and lift your hips and back off the ground, creating a diagonal line from your knees to your shoulders. Hold this position for a few seconds before slowly lowering back down.

Rebuilding your pelvic floor muscles is essential for overall health and well-being, and by incorporating these exercises into your daily routine, you can see significant improvements in a short amount of time. Remember, consistency and patience are key when it comes to strengthening any muscle group. If you found this guide helpful, please feel free to share it with others experiencing pelvic floor issues and explore other informative guides on Pelvic Floor Therapy. Together, we can regain our strength and live healthier, happier lives!