What Are Pelvic Floor Exercises?

Pelvic floor exercises are isolated contractions of the pelvic floor muscles. Pelvic floor exercises prevent the collapse of the pelvic floor, which can lead to many complications, including incontinence, erectile dysfunction and uterine prolapse. Pelvic floor exercises are usually recommended for women, but men also derive great benefits from exercising their pelvic floor muscles.

Anatomy

• Pelvic floor exercises strengthen the perineum, a term for the muscles that wrap between the anus and the vagina in women and the anus and scrotum in men.

Kegels

• Kegel exercises are intentional pulsations of the pelvic floor muscles, performed either in quick or sustained contractions. Kegels can be done alone or in combination with other stretches or exercises.

Mula Bandha

• A traditional yoga exercise called mula bandha or root lock exercises the pelvic floor muscles. Mula bandha is similar to Kegel exercises, but the full expression contracts the pelvic diaphragm, strengthening the deepest layer of the pelvic floor muscles.

Benefits

• Pelvic floor exercises support the health of reproductive organs, prevent incontinence and lessen muscle atrophy of the genital region for aging men and women. Pelvic floor exercises can ease childbirth and speed postpartum recovery. Both genders may see increased sexual satisfaction after exercising the pelvic floor muscles.

Warning

• Pelvic floor exercises are beneficial for pregnant women, but Wendy Correa, prenatal yoga instructor and childbirth educator, claims they should be avoided after 35 weeks.