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  • Writer's pictureKristine Godsil

Exercises for Pelvic Floor Health: A Beginner's Guide

When it comes to keeping your pelvic floor healthy, starting with simple exercises can make a big difference in understanding the role of pelvic floor & what is going on. Since everyone's body is unique, it is essential exercise progressions are tailored to you & your body. Here are some foundational exercises that anyone can benefit from & help understand the pelvic floor better!


Diaphragmatic Breathing: 


This exercise helps coordinate your diaphragm and pelvic floor, crucial for core mobility & strength.

  • Sit, stand, or lie down comfortably. 

  • Place one hand on your chest and the other on your stomach.

  • Slowly take a deep breath in and focus on trying to get your hand on your stomach to rise, while the hand on your chest remains still. 

  • As you breathe in, the hand on your stomach should rise. When you breathe out, the hand on your stomach should lower. 


Pelvic floor therapist educating patient on pelvic floor.

Transverse Abdominis Activation:


The transverse abdominis is your deepest abdominal layer. This muscle is so important for postural control but also needs to coordinate with the pelvic floor to mitigate pressures throughout the day.

  • Lie on your back with knees bent and feet flat on the ground. 

  • Put your hands on your pelvis with fingertips about an inch from your belly button.

  • Pull your belly button toward your spine without holding your breath. 

  • Feel your transverse abdominis muscle contract under your fingertips.


Pelvic Floor Mobility: 

The pelvic floor has three main motions: contraction, relaxation, and pushing. Using a rolled-up towel for feedback, sit on it so it's between your buttocks. These motions are how your pelvic floor functions and can help better understand if you’re struggling with a type of movement in the pelvic floor.

  • Using a rolled-up hand towel for feedback, sit on it so it's between your buttocks long ways. 

  • This is now in contact with your pelvic floor, so you can feel the different movements.

  • Try lifting the towel (contraction), then relaxing (neutral), and pushing into the towel (push).


Remember, these exercises are just the beginning. If you're experiencing pelvic floor issues, consider seeing a certified physical therapist who specializes in this area. At SparqPT, we offer personalized programs to help you reduce symptoms and improve your quality of life.


Ready to start Pelvic Floor Therapy? Schedule here!


Please note that the thoughts and ideas presented in this article reflect the author's viewpoint, unless stated otherwise. This content should not be considered as individual medical guidance. The details shared are designed to assist readers in making well-informed choices regarding their own health and well-being.


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