The pelvic floor is a group of muscles that form a supportive sling at the base of the pelvis.
These muscles play a crucial role in bladder and bowel control, sexual function, and core stability. Despite their importance, they are often overlooked—until issues arise.
Why Should You Care About Your Pelvic Floor?
A strong and well-functioning pelvic floor supports everyday activities and prevents common issues such as:
- Urinary incontinence – Leakage that can occur with coughing, sneezing, or exercising.
- Pelvic organ prolapse – A condition where the pelvic organs shift downward due to weak support.
- Lower back and pelvic pain – A weak pelvic floor can contribute to instability and discomfort.
- Sexual dysfunction – These muscles play a role in sensation and arousal.
Who Can Benefit from Pelvic Floor Exercises?
Pelvic floor training isn’t just for postpartum women—it benefits men and women of all ages, including:
Athletes looking to enhance core stability and performance.
Postpartum individuals recovering from childbirth.
Men post-prostate surgery aiming to regain bladder control.
People experiencing incontinence or pelvic pain.
How to Strengthen Your Pelvic Floor
Engaging these muscles correctly is key. Here are a few simple exercises:
- Kegels
- Tighten the muscles you would use to stop urination.
- Hold for 5 seconds, then relax for 5 seconds.
- Repeat 10 times, 3 times a day.
- Bridge Exercise
- Lie on your back, knees bent, feet flat on the floor.
- Lift your hips while engaging your pelvic floor.
- Lower slowly and repeat 10–15 times.
- Squats
- Stand with feet hip-width apart.
- Lower into a squat while keeping your pelvic floor engaged.
- Return to standing and repeat 10 times.
Seeking Professional Guidance
If you’re unsure whether you’re activating your pelvic floor correctly, a physiotherapist can assess your technique and guide you toward better strength and function.
Don’t wait for symptoms to appear—start strengthening your pelvic floor today for better health and confidence!
Book your Precision Physio session at:
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- Precision Physio St Marys: 02 9623 2220
- Precision Physio Concord: 02 9736 3950
- Precision Physio Mt Druitt: 02 9188 2552
