{"id":33802,"date":"2023-01-31T00:53:59","date_gmt":"2023-01-31T00:53:59","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=33802"},"modified":"2023-01-31T00:55:41","modified_gmt":"2023-01-31T00:55:41","slug":"how-to-strengthen-pelvic-floor","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-to-strengthen-pelvic-floor\/","title":{"rendered":"4 Pelvic Floor Exercises To Try (Because It\u2019s Not Just Kegels)"},"content":{"rendered":"

Experts share how to strengthen the pelvic floor\u2014and exactly why you’ll want to do so, regardless of your age or gender. Plus: four of the best pelvic floor exercises you can do at home.<\/em><\/p>\n\n\n

When exercising, many of us focus on the main groups, such as the legs, arms, glutes<\/a>, and core<\/a>\u2014but these aren\u2019t the only muscles that need movement and training to remain resilient, flexible, and strong. Although you can\u2019t see them, the pelvic floor muscles that reside deep in the pelvis can have a lasting impact on our overall health and well-being because they are connected to many important bodily functions.\u00a0<\/p>\n\n\n

\u201cThe pelvic floor is made up of a group of muscles that forms a hammock at the base of the pelvis,\u201d says Madelaine Golec, a pelvic health physiotherapist at ECO Physiotherapy<\/a>. She explains that the pelvic floor is responsible for supporting the pelvic organs (think: the bladder, uterus or prostate, and rectum). \u201cThese muscles help to control the flow of urine and feces, are involved in sexual function, keep circulation moving through the pelvis, and part of our core that supports the movement of the hips, back, and pelvis,\u201d she adds.<\/p>\n\n\n

Pelvic floor exercises date back as far as Ancient Greece and Ancient Rome. However, topics surrounding the pelvic floor (including exercises) have remained relatively taboo\u2014that is, until recently. These days, the health and wellness world is experiencing a pelvic floor revolution, with ever-growing awareness of the importance of pelvic floor muscles in overall well-being. \u201cStudies have shown that pelvic floor dysfunction (problems with muscles, ligaments, and nerves) can lead to a range of issues such as incontinence, pelvic organ prolapse, sexual dysfunction, and pain,\u201d Golec explains. She adds that these symptoms were originally thought to be a normal part of aging, childbirth, or injury, and you “just had to cope with it” or get surgery. But now, many medical professionals have turned to pelvic floor exercises for prevention and treatment alike.<\/p>\n\n\n

What Is Pelvic Floor Therapy?<\/h2>\n\n\n

Pelvic floor therapy includes exercises that can strengthen and improve the overall health of the pelvic floor. It\u2019s essentially physical therapy for the muscles, ligaments, and nerves of the pelvic floor. When we think of pelvic floor exercises, many of us think about Kegels, which became popular in the 1950s by Dr. Arnold Kegel (hence the name). However, to strengthen your pelvic floor as best you can, you’ll want to go beyond Kegel exercises alone.<\/p>\n\n\n

\u201cPelvic floor therapy is different from Kegel exercises because Kegels are just a specific type of exercise that is designed to strengthen the pelvic floor muscles,\u201d says Golec. While Kegels are important and among the best pelvic floor exercises, others may be recommended.<\/p>\n\n\n

In addition to Kegels, Golec says pelvic floor therapy focuses on treatments like:<\/p>\n\n\n\n