Pelvic Floor Rehabilitation

What is Pelvic Floor Rehabilitation?

A comprehensive pelvic floor program that goes beyond basic Kegels to include both strengthening AND relaxation of pelvic floor muscles. Essential for postpartum recovery, urinary incontinence, sexual health, core stability, and men's prostate health.

Is there evidence for it?

How do you do Pelvic Floor Rehabilitation?

1. 1.Learn to identify your pelvic floor: imagine stopping the flow of urine midstream. Contract and hold for 5 seconds, then fully relax for 5 seconds. Perform 10 reps, 3 sets per day. The relaxation phase is equally important.
2. 2.Practice reverse Kegels (pelvic floor drops): focus on gently bearing down and releasing the pelvic floor, similar to the relief feeling of reaching a bathroom. Hold the 'drop' for 5 seconds. This prevents hypertonic (overly tight) pelvic floor.
3. 3.Integrate with breathing: on inhale, allow the pelvic floor to gently descend. On exhale, engage the pelvic floor with a gentle lift. This coordinates the diaphragm and pelvic floor, which move in tandem.
4. 4.Add functional integration: perform Kegel contractions during squats (engage at the bottom, release at the top). Practice during bridges, lunges, and coughs/sneezes (brace before the exertion).
5. 5.Progress over 8-12 weeks. If symptoms persist, consult a pelvic floor physical therapist who can use biofeedback to assess whether you need more strengthening or more relaxation.

How long does it take?

10 minutes daily, 8-12 week program.

Is it hard to start?

easy.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.