Pelvic floor exercises can help improve your bladder and bowel function by strengthening the muscles responsible for bladder and bowel control. Also known as Kegel exercises, these movements specifically target and enhance the function of your pelvic floor muscles. 

Both men and women can benefit from pelvic floor exercises because they provide relief for incontinence symptoms by reducing leakage and frequency. By incorporating these exercises into your routine, you can proactively improve your overall pelvic health. 

Pelvic floor exercises involve various movements that serve to strengthen and tone your pelvic floor muscles over time.

The pelvic floor provides support to vital pelvic organs, such as the uterus (in women), bladder, small intestine, and rectum. By strengthening your pelvic floor muscles, you can support these organs better and improve control of various everyday bodily functions, such as urination, defecation, and sexual activity. 

By engaging in targeted pelvic floor movements, you can condition these muscles and have better conscious control. It helps improve your bladder and bowel function and reduces symptoms of incontinence. 

Additionally, engaging in pelvic floor exercises can enhance sexual satisfaction, promote better posture, and lower the risk of pelvic organ prolapse.

When preparing for your pelvic floor exercises, here are a few things that you should keep in mind.

• Right muscles: Identify your pelvic floor muscles. 
• Your position: Pelvic floor exercises can be done while sitting, lying down, or standing. Experiment with different positions to find what feels most comfortable for you, then proceed with your exercises.
• Your breathing: Proper breathing is crucial during pelvic floor exercises. Avoid holding your breath; instead, breathe freely. 
• Your routine: Aim to perform pelvic floor exercises thrice daily. Start with at least three sets of 10 repetitions of each exercise per session. Consistency is key to seeing progress, so stick to your routine.
• Empty bladder: Before exercising, ensure your bladder is empty. 

You may start noticing some improvement after four to six weeks of consistent practice. For significant changes, it may take up to three months to become evident.

It is important to avoid overdoing your pelvic floor exercises. While you might be tempted to increase the number of repetitions and frequency of exercises, excessive exercise can lead to muscle fatigue and potentially worsen your symptoms. 

The foremost step when starting pelvic floor exercises is finding the right muscles.  For effective results, you must target the pelvic muscles specifically without involving your stomach or chest muscles.

The pelvic floor muscles are those you engage to halt the flow of urine. A simple way to identify them is by attempting to stop your urine mid-stream. The muscles you use for this action are your pelvic floor muscles. 

It is advised not to do this regularly because stopping your urine before your bladder is empty can lead to bladder issues. Alternatively, you can also just imagine contracting the muscles as if you were stopping the flow of urine or passing gas. 

Another way is to gently squeeze the muscles around your anus and vagina (for women) or the base of your penis (for men). You should feel a tightening and lifting sensation in your pelvic region, indicating engagement of your pelvic floor muscles.

You can begin pelvic floor exercises once you've successfully located these muscles. With regular practice, you'll become more familiar with your pelvic floor muscles and improve your ability to engage them effectively. Remember to avoid engaging other muscle groups like the abdomen, buttocks, or thighs during these exercises. 

There are several common pelvic floor exercises that you can incorporate into your routine to enhance your pelvic health and alleviate incontinence symptoms. 

Kegel exercises target the muscles responsible for controlling urine flow. To perform Kegels, tighten your pelvic floor muscles as much as possible, hold the contraction for a few seconds, then release. You can start with 10-15 repetitions and gradually increase the duration of the holds as you build strength. 

Kegels can be done anywhere, anytime - whether you're standing, lying down, or going about your daily activities like sitting at your desk or watching TV.

The bridge exercise primarily strengthens your buttocks while also engaging the pelvic floor. To do a bridge, lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, engaging your glutes and pelvic floor muscles. Hold for a few seconds, then lower back down. You can repeat it for several repetitions.

Squats can help strengthen your pelvic floor and buttocks. However, not all squats target the pelvic floor. For pelvic floor strengthening, narrow and shallow squats are more effective. 

For squatting, start by standing with your feet hip-width apart. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your back straight. As you return to standing, squeeze your pelvic floor muscles. 

This exercise is similar to Kegels but involves rapid squeezing and releasing of the pelvic floor muscles without holding them for a long period. 

For doing this exercise, squeeze your pelvic floor muscles as quickly as possible, then release them without trying to hold the contraction. Rest for 3–5 seconds between repetitions and aim for 10–20 repetitions per set. This rapid movement helps your pelvic floor muscles respond quickly.

Pelvic floor exercises, along with dietary changes, bladder training, and medications, can effectively relieve your incontinence symptoms. However, if these conservative methods fail to bring relief, more advanced treatments may be recommended.

You can improve your incontinence symptoms by strengthening your pelvic floor muscles through targeted exercises. At Northwest Continence Center, our team provides personalized care, addressing your unique needs and conditions to help you live a worry-free life.

We specialize in offering Axonics Therapy as a minimally invasive treatment option tailored to alleviate symptoms of incontinence. 

To arrange a consultation with our team, please call us at 503-885-1515 or request an appointment online. We look forward to assisting you on your journey to improved well-being.