Experts explain how to strengthen your pelvic floor

Pelvic floor health is crucial for overall well-being but is often overlooked. Ryenn Sanger, NP and Marc Eigg, MD, experts in pelvic conditions at the University of Rochester Medical Center, explain how to strengthen pelvic floor muscles and what to look out for with pelvic health.

What is the pelvic floor?

The pelvic floor is a complex network of nerves, muscles, bones, and connective tissues that span the bottom of the pelvis and support organs, including the bladder and bowel. In women, it also supports the vagina and uterus, and problems occur more often in women because of anatomical differences and other factors. A strong pelvic floor is essential for supporting and maintaining the proper function of these organs.

How to strengthen your pelvic floor

Pelvic floor physical therapy and exercises, such as Kegels, can help strengthen the pelvic floor.

The key to effective Kegels is learning how to properly tighten and relax specific pelvic floor muscles.

When performing Kegels, you should not be contracting the thigh or butt or thigh muscles. In other words, no one should be able to tell you are doing a pelvic floor exercise. If you are visibly moving, you are not using the right muscles.

It’s common for people to perform these exercises incorrectly, which can have a negative impact.

To learn how to do Kegels correctly, connect with your provider or reference a trusted resource like the AUGS Pelvic Floor Muscle Exercises and Bladder Training sheet.

Will Kegels tighten my pelvic floor?

Yes. However, the primary goal of Kegels is not just to tighten the pelvic floor but to enhance its overall function. If performed properly, Kegels can help with:

• Reducing bowel and bladder leakage
• Alleviating symptoms of pelvic organ prolapse
• Relieving pain during sex

What are common pelvic conditions?

The most common conditions of the pelvic area include:

• Prolapse: A condition where pelvic organs shift downward because of weakened support structures.
• Urinary Incontinence: The involuntary leakage of urine or feces.
• Urinary Tract Infections: Recurring urinary tract infections that can be related to pelvic floor dysfunction.

Why do women experience pelvic floor disorders more frequently than men?

• Pregnancy and Childbirth
• Vaginal delivery can stretch and sometimes damage the muscles, nerves, and connective tissues of the pelvic floor. While childbirth can contribute to pelvic floor problems, these issues can occur in people who have never given birth.
• Anatomy
• Women have a shorter and wider pelvic floor than men, which makes it less structurally supportive. This anatomical difference increases the potential for prolapse or dysfunction.
• Hormonal Changes
• Estrogen helps maintain the strength and elasticity of pelvic tissues. Estrogen levels reduce over a lifetime, and pelvic conditions become more common with age.
• Pelvic Health
• For more information or to schedule a consultation with a pelvic floor specialist, contact our experts at UR Medicine’s Pelvic Health & Continence Specialties.

Pelvic floor muscle exercises

1. At first, do the exercises while lying down. As you get stronger, do the exercises while sitting or standing.
2. Imagine you are going to pass gas, then squeeze the muscles that would prevent that gas from escaping.
3. Squeeze for three seconds, then relax for three seconds.
4. Do this for 10 repetitions three times a day.
5. Try to hold for one second longer each week until you are holding for a 10-second squeeze.
6. Remember to rest and breathe between contractions. Relaxing can be as important as squeezing.

Consumer health: Gentlemen, are you doing your Kegels?