Pelvic Floor Strengthening Home Exercise Program
Pelvic floor strengthening exercises are essential for improving muscle coordination, endurance, and overall pelvic health. This structured home exercise program provides targeted strengthening techniques to enhance pelvic floor function, support core stability, and promote long-term continence and musculoskeletal health.
Pelvic Floor Muscle Exercises – In Supine or Sitting
Quick Flicks: Contract and lift, then relax completely. Contract and lift, then relax completely. Make sure you are getting your full range of motion, as quickly as you can. Imagine throwing a ball up in the air with one hand with contraction, watching it fall down again with relaxation.
10 repetitions x 5 sets per day = Total of 50 per day
Endurance Holds: Contract and lift, hold for 5-10 seconds. Remember to breathe throughout the hold, quiet breaths. You do not need to take deep abdominal breaths during this exercise. Imagine an elevator rising to the top floor and staying there, then descending down to the lobby floor at the end of the hold.
5-10 seconds x 10 repetitions x2 sets = Total of 20 per day
Transversus Abdominis and Pelvic Floor Co-contraction: Contract and lift pelvic floor muscles whilst drawing the lower abdominals inwards and upwards, creating a light internal tension within the lower abdominals and around the lower trunk. Practice with a forced exhale, such as blowing out a candle, and relaxing on the inhale. You may then progress to endurance holds, quietly breathing through the ribcage whilst contracting the pelvic floor and transversus abdominis for extended periods of time to build strength and endurance.
Dead Bug Isometric with Pelvic Floor Muscles
Duration: 10 Seconds
Complete: 10 Sets
Perform: 4 Times a Week
1. Bring knees and hips to 90 degrees, hands toward the ceiling.
2. Round/flatten the lower back so full contact is felt with the floor or table, no
arch - if necessary, modify by putting feet up on a pillow or cushion.
3. Hold for prescribed amount of time, while maintaining fixed position
4. Rest, repeat
*If you cannot perform without loss of back position, you are holding too long. Core strength, core stabilization, posterior pelvic tilt, transversus abdominus, pelvic floor.
Ball Squeeze Hip Adduction – Seated with Pelvic Floor Muscles
Repeat: 10 Times
Hold: 10 Seconds
Complete: 2 Sets
Perform: 4 Times a Day
While sitting in a chair, place a ball between your knees. Squeeze the ball with your knees, lift and squeeze at your pelvic floor muscles, and hold. Relax and repeat.
Seated Marching
Hip Flexion with Pelvic Floor
Repeat: 12 Times
Hold: 5 Seconds
Complete: 1 Set
Perform: 4 Times a Week
While sitting in a chair, lift your foot off the ground as you flex your hip, pull your pelvic floor muscles upward and inward, and lift your leg. Lower back down and repeat on the opposite leg. Repeat this alternating movement, resting several seconds in between marching with the right and left legs.
Seated Marching
Hip Flexion with Pelvic Floor
Repeat: 10 Times
Complete: 2 Sets
Perform: 4 Times a Week
Start sitting on edge of chair holding something heavy. Pull, squeeze, lift upward and inward on your pelvic floor muscles. Alternate marching with each leg while moving object you are holding to the outside of the lifted knee. Take a break and rest after one rotation to each side. Rest for at least 3 seconds
Seated Marching – Hip Flexion with Pelvic Floor
Repeat: 10 Times
Complete: 2 Sets
Perform: 4 Times a Week
Start sitting on edge of chair holding something heavy. Pull, squeeze, lift upward and inward on your pelvic floor muscles. Alternate marching with each leg while moving object you are holding to the outside of the lifted knee. Take a break and rest after one rotation to each side. Rest for at least 3 seconds.
Seated Hip Abduction with Resistance Band and Pelvic Floor
Repeat: 15 Times
Hold: 3 Seconds
Complete: 2 Sets
Perform: 4 Times a Week
Seated bilateral hip abduction with TheraBand Starting in a sitting position with good posture with back upright, away from back of chair. Bring knees and feet together and wrap BAND around both knees. Keeping feet together, pull your pelvic floor upward and inward, slowly move knees out to either side to separate your legs. SLOWLY return knees back to starting position, with knees together, and let go of the pelvic floor.
Complete 10-12 repetitions
(increasing to 15 and then 20 reps if exercise is too easy). If exercise is still too easy, use DARKER/HEAVIER band (least resistance- Yellow>Red>Green>Blue>Black-most resistance)
Geriatric – Sit to Stand – with Pelvic Flood
Repeat: 10 Times
Complete: 2 Sets
Perform: 1 Times a Day
Sit near the front edge of a chair.Next, reach forward with your arms and lean forward at your waist as you press down with your legs and rise up to a standing position. Squeeze and lift at your pelvic floor as you rise to standing, lower your arms by your side.
Stand tall. Then, still holding at your pelvic floor muscles, return to sitting on the chair by leaning forward as you raise up your arms. Relax your pelvic floor muscles, then repeat.
NOTE: If you are unable to stand, try pushing on your thighs with your arms or use a chair that has arm rests to press down on or hold a bathroom or kitchen sink to assist in pulling yourself up.
Box Squat with Band – and Pelvic Floor
Repeat: 10 Times
Complete: 2 Sets
Perform: 4 Times a Week
Position a band loop just above your knees. Stand in your squat width stance, a few inches in front of a 24" box. While actively pushing your knees out against the band, actively contract your pelvic floor muscles, reach your hips back and down until your butt taps the box. Stand back up while continuing to push your knees out against the band. Relax your pelvic floor once you come back to standing
Side Stepping (No Resistance) – with Pelvic Floor
Repeat: 10 Times
Complete: 4 Sets
Perform: 4 Times a Week
Start with your feet about hip width apart. Bend your knees. Contract your pelvic floor muscles (pull upward and inward). Keep your toes pointed straight ahead as you step to the side.Continue side stepping one direction for designated distance, then stop and relax your pelvic floor. Repeat in the other direction. (Try to go at least 5-12 feet in one direction, then the other)
Farmers Carry – Kettlebell – or – Other Heavy Object with Pelvic Floor
Repeat: 5 Times
Duration: 10 Seconds
Complete: 1 Set
Perform: 4 Times a Week
Contract your pelvic floor muscles (lift and squeeze, pull upward and inward) Walk 10-20 feet, turn and then walk 10-20 feet back to starting point while holding a weight such as a kettlebell or free weight or a heavy object at your side. Maintain an erect and straight spine. Maintain tone in your shoulder and as straight a spine as possible to support the weight. Relax your pelvic floor muscles after each set of 10-20 feet. Perform using on one side and then perform on the other side arm.
This does not constitute a corporate policy and procedure; this is intended to be a guide for best practice and does not supersede medical decision making by an authorized healthcare provider.