How to Do Pelvic Floor Exercises At Home (And why you should)

First thing to know: You’re not alone. A staggering number of women in the U.S. experience these problems. But here’s the good news: there’s something you can do about it, and you can do it right from the comfort of your own home.

Okay, let’s break it down. 

The FDA recently declared that surgeries involving transvaginal mesh, which were commonly used to treat pelvic organ prolapse, are actually unsafe. That’s a big deal! It means we need to explore other options to take care of our pelvic health.

So, what can you do? Well, let’s talk about pelvic floor therapy. 

The pelvic floor is a group of muscles and tissues that provide support to the vagina, bowel, bladder, and uterus. These muscles can get weakened or injured over time, especially after childbirth or with too much sitting. That’s where pelvic floor therapy comes in.

Pelvic floor therapy is all about strengthening, relaxing, and toning those pelvic floor muscles. It involves exercises, massage, breathwork, and meditation. One key component of pelvic floor therapy is something called Kegel exercises. You might have heard of them before.

Now, here’s the thing…

There are actually thirteen different kinds of Kegel exercises, and they’re not just for athletic or coordinated people. Anyone can do them! 

Sometimes, women have been told that Kegels won’t work for them or that they’re doing them wrong. But the truth is, when done properly, Kegels have been shown to heal prolapse, improve incontinence, and even make sex more satisfying. Pretty amazing, right?

But wait, there’s more! 

Effective pelvic floor therapy programs go beyond just exercises. They also provide emotional and social support, which is so important because many women with pelvic floor issues also experience depression. Having others to talk to who understand what you’re going through can make a world of difference in your healing journey.

Now, here’s the best part. You can actually do pelvic floor therapy at home. Yep, in the comfort and privacy of your own space. 

Studies have shown that home-based pelvic floor training is just as effective as going to a clinic. 

Isn’t that awesome? Thanks to the internet, you can access resources and programs created by experts who specialize in pelvic health.

So, how do you do Kegel exercises at home? It’s pretty simple! 

#1: First, you need to find the right muscles. One way to do this is by trying to stop the flow of urine midstream. 

Once you’ve identified those muscles, you can do the exercises in any position, but lying down is a good starting point.

#2: Now, imagine you’re sitting on a little marble. Tighten your pelvic muscles as if you’re lifting that marble. Hold for three seconds, then relax for another three seconds. 

And remember, focus on tightening just your pelvic floor muscles, not your abdomen, thighs, or buttocks. Breathe freely while you do the exercises.

The goal is to do at least three sets of 10 to 15 repetitions a day. You can spread them out throughout the day, but make sure you’re consistent. 

AND, since they are ‘invisible’ exercises, you can do them in the car, at your desk, etc and NO ONE will know! 

Oh, one last thing. Don’t make a habit of using Kegel exercises to start and stop your urine stream. It can actually lead to problems, like incomplete bladder emptying and urinary tract infections. So, let’s avoid that, okay?

By incorporating pelvic floor exercises into your daily routine, you’re taking an important step toward improving your pelvic health. Whether you seek guidance from a professional or follow an at-home program by a true expert (like our friend Isa!), you’re on the right track. 

Remember, you’re not alone in this journey. Many women have found relief and regained their pelvic health through these exercises.

So, let’s recap… 

Pelvic floor exercises are a powerful way to address issues like pelvic organ prolapse, urinary incontinence, and painful intercourse. 

You can do these exercises at home, no fancy equipment needed. Just find a quiet space, get comfortable, and follow the steps we discussed earlier.

And here’s a bonus tip: don’t forget about the emotional support aspect. Connect with others who are going through similar experiences. Share your stories, concerns, and victories. Having a support system can make a world of difference on your path to healing.

So, take charge of your pelvic health and give pelvic floor exercises a try. Start small, be consistent, and celebrate even the smallest progress. You deserve to live a life free from discomfort and limitations. You’ve got this!

The BEST at home program we recommend is by world-renowned expert, Isa Herrera.