Pelvic Floor Strengthening

written by: Dr. Yuchin Chang PT, DPT, OCS

Kegel exercises are well known as strengthening exercises for the pelvic floor muscles, which support the bladder, rectum, and uterus, as well as maintain continence.  Several factors such as aging, childbirth (tear, episiotomy), and surgery can weaken the pelvic floor muscles.  The importance of performing Kegel exercises is commonly agreed.

Kegel exercises can be done during pregnancy, postpartum, and throughout the life span.  Here are a few tips when you kegel your muscles:

1. Identify your pelvic floor muscles.  The pelvic floor muscles are located between your pubic bone and tailbone, and they are used to control your bladder.  You can place your hand on the pelvic floor muscles to feel the contraction when you do Kegel exercises.
2. Exercise in a comfortable position. Find a comfortable and supportive position where you can relax your pelvic floor.  Often, lying down with a pillow under the knees in a quiet room is the most comfortable position to begin with.
3. Squeeze and hold.  Gently squeeze your pelvic floor muscles and hold the contraction up to 10 seconds for a set of 10 repetitions, a couple of times a day.

Research has shown that only 49% of women are doing Kegel exercises correctly after they are given verbal instructions to perform the exercises.  Are you doing Kegel exercises correctly?

Here are a few things you should notice if you are doing the Kegel exercise correctly:

1. You should feel an upward lifting sensation in your pelvic floor
2. You should not see your abdominal muscles bulged out
3. You should not be holding your breath

If you are not familiar with Kegel exercises or would like to develop a personalized exercise program to promote your pelvic floor health, our experienced manual therapist, Yuchin Chang at Professional Physical Therapy and Training can assist you in achieving your personal goals for the New Year!

Our offices are conveniently located in the Madison & Summit Area YMCAs in New Jersey.