Pelvic floor dysfunction, which typically presents as urinary incontinence, fecal incontinence, and/or pelvic organ prolapse is common, but not a normal part of aging. Here are some helpful takeaways from a recent NNV program.

There are two types of incontinence. Each can be treated with different exercises:

• Stress incontinence occurs when abdominal pressure from a cough, laugh, or jump causes leakage. This is typically a symptom of tight pelvic floor muscles that require stretching.
• Urge incontinence causes leakage upon feeling the urge to urinate. This is typically caused by weak pelvic floor muscles that require strengthening.

In general, most people could benefit from a combination of both strengthening and stretching exercises. Inger Schafer of Vanderhoof PT walked us through a series of strengthening and stretching exercises for the pelvic floor. These exercises are offered for demonstration purposes. A physical therapy consultation is recommended to ensure correct form, and that the exercises and treatment plan are tailored to your unique needs.

How to do Kegels:

• Take a deep slow breath in to relax the pelvic floor muscles.
• Engage the pelvic floor muscles as you exhale slowly. The sensation should feel like you are squeezing and lifting your muscles, or a similar sensation to holding gas.

Other Strengthening Exercises:

Bridge

While lying on a firm flat surface with knees bent to 90 degrees, squeeze buttocks and raise off table approximately six inches. While in this position, slowly lift right foot off table, lower slowly, lift left foot off table, lower slowly, then lower buttocks back to table.

Hip Abduction – Sidelying

While lying on your side, slowly raise up your top leg towards the sky. Keep your knee straight and maintain your toes pointed forward the entire time. Keep your leg in-line with your body.

The bottom leg can be bent to stabilize your body.

Clam Shells

Lie down on your side with your knees bent and legs one on top of the other. Keeping your ankles together, slowly separate your knees (to look like a clam shell) and then return to the starting position.

As the exercise gets easier, add an elastic band around your knees for resistance.

‍I highly encourage you to watch the full recorded program, which is available by clicking here. It is full of useful information that can make a difference in your quality of life. Please feel free to pass this along to others who could benefit!