Pelvic Floor Muscle Fitness

The pelvic floor muscles (PFMs) are a group of muscles that form a "hammock"

at the bottom of the pelvis. PFMs support the organs of the pelvis, thus helping to improve bladder and bowel control, and are essential in sexual sensation and satisfaction. They are important stabilizers of the pelvis and spine, and are a key part of our "core." 

When These Muscles are fit, flexible, and healthy, we can enjoy the following benefits: 

• Good bladder and bowel control 
• Enhanced sexual satisfaction (=better orgasms!) 
• Spine and pelvic stability 
• Decreased back and pelvic pain

Although kegels seem like “no-brainer” exercises, they must be done correctly to get results. However, research shows when given a basic written handout on “kegels,” 50% of women do not perform the exercises correctly! 

Finding your Pelvic Floor Muscles

Visualize the pelvic floor muscle “hammock.” As you contract your PFMs, imagine that you are…

• Stopping the flow of urine stream
• Holding back from passing gas
• Zipping up a tight pair of pants
• Closing the openings and lifting upward and inward
• Squeezing a tampon

Important tips:

• Relax the PFMs completely after each contraction.  
•  Feel them let go. 
• Breathe normally as you perform these exercises
• Keep your leg or buttock muscles relaxed
• Stop if you experience pain

Not sure if you are doing these correctly?  Consult a Pelvic Floor Physical Therapist for an evaluation and a personalized exercise program to fit your needs.