Strengthening your core and pelvic floor is important for both men and women. The pelvic floor is made of both muscle and connective tissue that surrounds your pelvis and supports your pelvic organs including your bladder, urethra, rectum, prostate, vagina, cervix, and intestines. Experiences such as pregnancy and childbirth, sex, surgery, restrictive bowel movements, and heavy lifting can weaken your pelvic floor and lead to issues such as pain, urinary incontinence, and prolapsed organs. Incorporating regular pelvic floor exercises may reduce pelvic and back pain, improve bowel and bladder control, and reduce incontinence. Try these exercises to help relax and strengthen your pelvic floor and core muscles:
- Deep breathing
- Adductor stretch
- Child’s pose
- Happy Baby Pose
- Kegels
- Kegels with bridge
- Kegels with clamshells
For a detailed description of each exercise, click on the sources below.
Bailey, A. (2023, May 30). Pelvic Floor Exercises: Examples (Tight and Weak Muscles). Verywellhealth. https://www.verywellhealth.com/pelvic-floor-exercises-7484238
Lindberg, S & Ward, S. (2021, November 9). Pelvic Floor Exercises for Everyone (Yes, Everyone). Healthline. https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises#what-it-is
Cleveland Clinic. (2023, May 31). Importance of Kegel Exercises After Prostate Surgery. https://health.clevelandclinic.org/post-prostate-surgery-kegel-exercises/