External Pelvic Floor Muscle Training: Effective Exercises

Pelvic floor health plays a significant role in various aspects of physical wellbeing, including core stability, bladder control, and sexual health. While internal exercises are commonly recommended, external pelvic floor muscle training offers an accessible alternative that helps engage and strengthen these muscles without the need for internal techniques. Pelvic Floor Physiotherapy Edmonton At Next Step Physiotherapy , we provide expert guidance on external pelvic floor training, equipping clients with effective exercises to build strength and improve quality of life.

Understanding the Pelvic Floor Muscles

The pelvic floor is a group of muscles that stretch across the bottom of the pelvis, supporting the bladder, intestines, and, in women, the uterus. These muscles act as a support system for these organs, maintaining control over bodily functions and aiding in core stability. When the pelvic floor muscles weaken, people may experience issues such as incontinence, lower back pain, or pelvic discomfort. Fortunately, external training techniques can help strengthen these muscles effectively.

Benefits of External Pelvic Floor Muscle Training

Accessible for Most Individuals: External training exercises can be done at home or in various settings without any specialized equipment.

Increased Core Stability: Strengthening the pelvic floor muscles contributes to overall core strength, providing better support for the spine and pelvis.

Improved Bladder and Bowel Control: Strong pelvic floor muscles are key to controlling bladder and bowel functions, which can enhance comfort and confidence.

Effective External Pelvic Floor Muscle Exercises

At Next Step Physiotherapy, we emphasize external techniques that are simple, effective, and easy to incorporate into daily life. Here are some of the exercises that can help strengthen the pelvic floor:

Kegels

Kegels are well-known exercises that can be done discreetly to strengthen the pelvic floor. While many associate Kegels with internal techniques, they can also be practiced externally.

How to Perform: While sitting or lying down, tighten the muscles you would use to stop urination midstream. Hold the contraction for 3-5 seconds, then relax for an equal count.

Repetitions: Aim for 10-15 repetitions, three times daily.

Bridge Pose

The bridge pose not only engages the glutes and core but also effectively works the pelvic floor muscles.

Repetitions: Repeat for 10-15 repetitions, gradually increasing as you gain strength.

Standing Pelvic Tilt

Pelvic tilts help activate the pelvic floor muscles and can also help alleviate lower back tension.

How to Perform: Stand with feet shoulder-width apart, slightly bending your knees. Tighten the lower abdominal muscles and tilt the pelvis forward, engaging the pelvic floor. 

Repetitions: Start with 10 repetitions, working up to more as comfort increases.

Heel Slides

Heel slides activate the pelvic floor while also working on core stability.