Highland Physical Therapy

5 Exercises To Help Strengthen The Pelvic Floor

​Pelvic pain is a common but often overlooked symptom of many conditions. It’s important to get treatment for pelvic pain as soon as possible to avoid more serious complications in the future. If left untreated, pelvic pain can lead to chronic issues such as stiffness, decreased mobility, and increased risk of falls or injury. Furthermore, it can make everyday activities difficult or even impossible if the condition worsens over time.
Fortunately, there are various treatments available to help alleviate pelvic pain. Physical therapy is one option that can target the underlying causes while providing relief from symptoms. With physical therapy, you can work with a trained professional who specializes in treating pelvic pain through stretches and exercises designed specifically for your needs. Additionally, physical therapists may also suggest lifestyle changes such as avoiding high-impact activities and incorporating more restorative practices into your daily routine.It’s important to know that pelvic pain is treatable and you don’t need to suffer in silence. By addressing the problem early on, you can avoid serious complications down the road and begin to feel better sooner.

With most cases of pain, staying active is important and rest can oftentimes make things worse. If you are dealing with pain, and it does not seem to be going away, that is when we recommend that you see someone right away to talk about the different treatment options.
Below we will give you 5 exercises that will help you strengthen the pelvic floor and work the muscles that are vital to a properly functioning pelvic floor. The weakening of these muscles could be what is causing you pain, so it is important that you stay active and do the right exercises to help support that area in the body.

​5 Exercises To Help Strengthen The Pelvic Floor

1. Glute Bridge: This exercise is great for strengthening the pelvic floor and helping with any pain associated with it. To do this exercise, start by lying on your back and bend your knees so that feet are flat on the floor about hip-width apart. Push through your heels to lift your hips up towards the ceiling until there is a straight line from shoulders to knees. Hold this position for 3 seconds and then lower back down to the starting position.2. Quadruped Hip Extensions: This exercise helps strengthen weak muscles and relieve tightness in the pelvic area, which can help alleviate pain. Start in a tabletop position on all fours, keeping hands directly under shoulders and knees under hips. Engage core, glutes and pelvic floor muscles to lift one leg off the ground, keeping knee bent at 90 degrees. Extend the raised leg back until it is parallel with the ground, then bring back to starting position. Repeat this exercise 10 times on each side.

3. Clamshell: This exercise strengthens the gluteus medius muscle which helps support the pelvis, giving relief to pelvic pain sufferers. Start lying on your side with hips and knees bent at 90 degrees and feet stacked one over the other. Slowly lift your top knee up towards the ceiling while keeping feet together, using your glutes and core for stability. Hold for 3 seconds before returning to starting position; repeat 10 times for each side.

4. Pelvic Tilts: The pelvic tilt exercise helps stretch tight muscles and strengthen weak ones surrounding the pelvis, giving relief from pain. Start by lying on your back with knees bent and feet flat on the floor about hip-width apart. Push your lower back into the ground as you tuck your tailbone and draw navel towards spine. Hold for 3 seconds before releasing; repeat this 10 times.
5. Cat/Cow Stretch: This stretch is great for helping to alleviate pelvic pain by stretching out tight muscles in the abdominal and lower back area. Begin in tabletop position on all fours with hands directly beneath shoulders and knees under hips. Inhale as you drop belly towards the floor while arching spine up (cat pose); exhale as you round spine up and tuck tailbone (cow pose). Repeat this alternating motion 10 times.
By incorporating these exercises into your routine, you can help alleviate any pain associated with the pelvic floor and ensure it remains strong for the long-term. Make sure to listen to your body’s feedback and stop if you experience any discomfort or pain. Remember to always consult with a medical professional before starting any new exercise regimen.

​How Can Physical Therapy Help With Pelvic Pain?

​Staying active is a crucial part of managing pelvic pain. Regular exercise, such as walking or yoga, has been shown to reduce the symptoms of pelvic pain and overall wellbeing. Physical therapy can also be an effective treatment for certain types of pelvic pain.It involves targeted exercises designed to strengthen the muscles in the pelvis and help relieve pressure on nerves and ligaments. This type of therapy can help reduce inflammation and improve mobility in the area, leading to improved quality of life.

It is important to get treatment for pelvic pain sooner rather than later. If left untreated, it can lead to further complications like difficulty urinating or bowel movements, chronic fatigue, low back pain, reduced sexual activity, and more. Early diagnosis and treatment are key to managing the symptoms of pelvic pain and preventing further complications.

Physical therapy for pelvic pain is a great way to stay active and improve quality of life. It involves targeted exercises that strengthen the muscles in the pelvis, help reduce inflammation, and improve mobility.
Physical therapists can also provide guidance on lifestyle changes such as diet and stress management which can also help alleviate pelvic pain. Taking action sooner rather than later is key for helping manage pelvic pain more effectively so you can get back to living an active life.

​Do You Have Pelvic Pain And Want To Know What The Next Steps Are?

​Have you been unsuccessful in finding a solution or treatment option for your pelvic pain? If so, we recommend coming to see us at Highland Physical Therapy. We have seen and treated many patients with pelvic pain, so if you want answers and an individualized treatment plan then make sure you schedule a time with us to talk about the pain you are experiencing.You can also discover the root cause of your pelvic pain, which will mean that you can stop it once and for all, and avoid it coming back in future.

Come in an get a Pelvic Pain Assessment and finally get the treatment you need to relieve or eliminate the pain that you are experiencing. Contact our friendly team on 208-237-2080 and we can arrange a convenient time for you to visit.
In this assessment, we will begin the conversation on the next steps in your treatment and identify the best way to help you with your pain!

Demand at our clinic is at an all time high, as more people choose physical therapy to relieve lower back problems, so there is a limited number of Pelvic Pain Assessments available.

If you aren’t sure whether Physical Therapy is right for you, and you’re looking for a drug-free solution to your back, knee, or neck and shoulder pain, or pelvic pain, arrange a Free Discovery Visit or Free Telephone Consultation to find out the best treatment options available to you!

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Download our Free Back Pain Report, Free Knee Pain Report, Free Pelvic Pain Reports or Free Neck And Shoulder Pain Report
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