Pelvic Floor Exercises: 10 Moves to Strengthen and Relax Your Pelvic Floor
Learn about how to do pelvic floor exercises to strengthen your pelvic floor, like kegels, as well as relax pelvic floor muscles.
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Doing pelvic floor exercises is important no matter what, but especially if you have symptoms of pelvic floor dysfunction, such as leaking urine, bladder issues, or pelvic pain.
Many people assume that pelvic floor exercises focus on pelvic floor strength. This means Kegels and similar moves to contract the pelvic floor and make the pelvic floor strong. However, pelvic floor exercises also include moves that relax and stretch the pelvic floor, which is important if your symptoms are due to pelvic floor muscles that are too tight.
Many people don’t realize that pelvic floor muscles can be weak (hypotonic), tight (hypertonic), or both at the same time.
Read on to learn Hinge Health pelvic health physical therapists’ tips for the best pelvic floor exercises, including exercises to strengthen the pelvic floor and exercises to relax the pelvic floor.
Interested in getting a personalized exercise therapy plan for pelvic floor health? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.
Our Hinge Health Experts
Kandis Daroski, PT, DPT
Tamara Grisales, MD
6 Exercises for Pelvic Floor Strength
Your pelvic floor is a group of muscles and tissues that stretch like a hammock from your pubic bone in front of your body back to your tailbone, supporting your bladder, bowel, and sexual organs. Pelvic floor muscle exercises can help reduce pelvic pain, improve bladder control and bowel control, and may even improve sexual health.
The following exercises recommended by Hinge Health pelvic floor physical therapists build strong pelvic floor muscles. They include Kegel exercises, the most well-known pelvic floor strengthening exercises, as well as other pelvic floor exercises to strengthen related muscles.
1. Kegel
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Kegels are one of the best ways to strengthen your pelvic floor muscles, improve bowel and bladder control, and provide support to organs in your pelvis.
How to do it:
On a yoga mat, lie comfortably on your back with your knees bent and your feet flat on the floor. Inhale slowly.
Slowly exhale while you contract your pelvic floor muscles and hold for three to five seconds. It might feel like your muscles are being gently pulled up and into your body as you hold this position. You are using the muscles you would use to stop the flow of urine or prevent yourself from passing gas.
Inhale as you slowly release the contraction and relax your muscles.
Build slowly up to 10 repetitions, three times a day.
2. Bridge
This simple pelvic floor exercise strengthens the core and buttocks muscles, which in turn strengthen the pelvic floor. The bridge exercise helps coordinate breathing with your pelvic floor, core, and lower body muscles.
How to do it:
On a yoga mat, lie comfortably on your back with your knees bent and your feet flat on the floor.
Inhale and then slowly exhale while you push through your feet to raise your hips off the floor. Make a straight line with your torso and thighs. Focus on squeezing your pelvic floor and butt muscles as you hold this position.
Inhale and relax your hips back to the floor as you release your pelvic floor and butt muscles.
3. Squats
Are squats a good pelvic floor exercise? Yes. Squats improve strength in your pelvic floor, leg, and butt muscles and overall balance.
How to do it:
Stand with your feet a comfortable distance apart.
Exhale as you reach your hips back while bending your knees like you’re sitting in a chair.
Hold the squat position as you focus on squeezing your thigh and hip muscles. Continue exhaling.
Push through your feet to straighten your knees and return to standing.
4. Seated Abdominal Bracing
Seated abdominal bracing helps strengthen your pelvic floor and other core muscles and improves stability.
How to do it:
Sit upright in a chair with your feet flat on the floor and inhale slowly.
Exhale slowly while squeezing your abdominal muscles.
Inhale slowly as you relax your abdominals.
5. Alternating Pelvic Tilts
Regular exercise reduces stress, improves mood, and boosts overall well-being. It also helps relieve pain, which can get in the way of doing what you love. An exercise therapy program can help you feel better.
Hinge Health members can access customized plans and chat with their care team. They experience an average 68% reduction in pain* within the first 12 weeks—and those with mental health symptoms experience a 58% average decrease in anxiety and depression. Learn more*.
The alternating pelvic tilts pelvic floor exercise help to strengthen and stabilize your core and pelvic floor muscles.
How to do it:
Lie on your back with your knees bent and your feet flat on the floor.
Tilt your pelvis forward while arching your back.
Tilt your pelvis backward and press your back into the floor while tucking your tailbone.
Return to your starting position.
6. Standing Kegels
Standing Kegels strengthen your pelvic floor muscles in a challenging position that works against gravity. This exercise can improve bowel and bladder control and provide support to organs in your pelvis.
How to do it:
Begin standing tall with your feet about hip width apart and a soft bend in your knees.
Inhale to prepare and then exhale as you squeeze and lift the muscles between your pubic bone and tailbone toward your head.
Inhale to release and relax the muscles, keeping your butt muscles relaxed and your spine neutral.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
5 Exercises for Pelvic Floor Relaxation
Some pelvic issues are due to tight pelvic floor muscles, rather than weak pelvic floor muscles. These conditions benefit from exercises that focus on relaxing the pelvic floor rather than strengthening it. Some signs of a tight pelvic floor include: pelvic pain or pain with sex, difficulty starting a stream of urine, slow urine stream, urinary urgency and frequency, and more.
Overdoing pelvic floor strengthening exercises can actually make some pelvic symptoms worse, especially if you have tight pelvic floor muscles. So it's a good idea to see a doctor or pelvic floor physical therapist if you have concerns.
The following exercises recommended by Hinge Health pelvic floor physical therapists help stretch and relax pelvic floor muscles.
7. Diaphragmatic Breathing
Also known as belly breathing, diaphragmatic breathing is a classic pelvic floor exercise because practicing slow, deep breathing helps lengthen pelvic floor muscles. This keeps them flexible and strong.
How to do it:
Lie on your back with your knees bent and your feet flat on the floor. Rest one hand on your chest and the other on your belly.
Slowly inhale as you fill your belly with air so the hand on your belly rises up toward the ceiling. The hand on your chest remains mostly still.
Focus on staying relaxed as you hold that breath in your belly.
Slowly breathe out so the hand on your belly lowers with you.
8. Happy Baby
Happy baby opens the hips and stretches the deep pelvis floor muscles. This pelvic floor exercise can help relieve issues like pelvic pain and constipation.
How to do it:
On a yoga mat, lie on your back with your knees bent and your feet flat on the floor.
Draw your knees up toward your chest, and reach your hands to grab the outside of your feet or ankles.
Move your legs gently apart, stopping when you feel a gentle stretch in your inner thigh muscles. Breathe deeply and slowly. Focus on relaxing your pelvic floor muscles, as you hold this position.
9. Butterfly Stretch
The butterfly helps stretch the inner thigh muscles. When they’re tight, it can lead to tightness in the pelvic floor, making the butterfly an effective pelvic floor exercise.
How to do it:
On a yoga mat, lie on your back with your knees bent, and your feet flat on the floor.
Bring the soles of your feet together and allow your knees to fall comfortably out to your sides and towards the floor. Focus on breathing slowly as you hold this position.
10. Seated Hip Flexor Stretch
Tight hip flexors can pull the pelvis into a forward-tilted position and put pressure on the pelvic floor. So a hip flexor stretch is also a good pelvic floor exercise.
How to do it:
Start by sitting in a chair with your feet flat on the floor.
Drop one leg off the side of the chair. Reach your leg back as far as you can while keeping your knees and toes facing forward.
Stay upright and keep reaching your leg back as you hold the stretch.
Return to the starting position.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Benefits of Pelvic Floor Exercises and Physical Therapy
Strengthening and stretching pelvic floor muscles can help improve many types of pelvic issues. A pelvic floor physical therapist can help you target the right muscles to address your symptoms. Pelvic floor physical therapy is a comprehensive treatment that may include exercise, relaxation techniques, lifestyle modifications, biofeedback training, and more.
You can see a physical therapist in person or use a program like Hinge Health to access a PT via video visit.
Pelvic floor muscle exercises and physical therapy can help:
Improve bladder control and reduce urinary incontinence and post-void dribbling
Reduce urinary urgency and frequency (overactive bladder)
Improve bowel control and reduce bowel incontinence
Relieve pelvic pain
Reduce symptoms of pelvic organ prolapse
Relieve pain with sex and improve sexual function and response, including arousal, orgasm, and satisfaction
Provide better support for your body during everyday movements like standing, walking, and running
When to See a Doctor
See your healthcare professional if you experience pain with pelvic floor exercises. Pelvic pain could be a sign that you’re doing exercises incorrectly or overdoing them. Pain could also be a sign of another health condition, like an overactive or tight pelvic floor or a urinary tract infection.
PT Tip: ‘Not Just Kegels’
Kegel exercises can be an important part of a pelvic floor exercise program, but they shouldn’t be your whole program. “If you’re thinking that pelvic floor muscle strengthening is just Kegel exercises, think again,” says physical therapist Kandis Daroski, PT, DPT. “A well-rounded pelvic floor exercise program addresses all the body areas that may contribute to your symptoms. It can include exercises that strengthen or stretch other parts of your core, including your abdominal, hip, glute, and back muscles.”
How Hinge Health Can Help You
If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
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