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HealthSheets™

Pelvic Wellness Program

 

PELVIC FLOOR EXERCISES

 

The pelvic floor provides support for the pelvic organs by creating a sling and attaching to the bones and ligaments of the pelvic girdle.  It is important to perform your home exercises faithfully in order to benefit.  Your muscle strength, endurance, and control will improve if you challenge your muscles to do more than you are used to doing.  A stronger pelvic floor has been shown to decrease episodes of incontinence.

 

You should tighten the pelvic floor muscles strongly during each contraction.  Each contraction should feel the same as the one before.  If you feel the quality of your exercise decline (for example if you begin to strain or use other muscles to assist), stop your exercises and take a break.

 

Make sure you are breathing OUT while you contract the pelvic floor muscles.  If you hold your breath during contractions, you are working against yourself.

 

REPEAT ALL EXERCISES _____ A DAY

 

POSITION (circle):

  •    Lying down, knees bent
  •    Seated, back supported
  •    Seated, back unsupported
  •    Standing

 

QUICK CONTRACTIONS:

These contractions are very important to train the muscle fibers responsible for quick response to challenges such as sneezes and coughing.

  •    Begin with a belly breath, exhale, and contract your pelvic floor muscles.
  •    Hold for _____ seconds. 
  •    Relax for _____ seconds.
  •    Repeat _____ times.

 

LONG CONTRACTIONS:

These contractions target the muscle fibers responsible for postural control and support for your abdominal organs.  These will help with endurance and improve the resting position of the pelvic floor.

  •     Begin with a belly breath, exhale, and contract your pelvic floor muscles.
  •     Hold for _____ seconds. 
  •     Relax for _____ seconds.
  •     Repeat _____ times.

 

*** Remember to practice contracting your pelvic floor throughout the day to avoid accidental urine leakage.  Try to contract the muscles just before you sneeze or cough.  Attempt to contract the muscles before you stand up from a chair or bend over to pick something up off of the floor.

*** Please avoid practicing your exercises for at least 2 hours prior to your scheduled therapy visit.