Pelvic Floor Exercises

Pelvic floor exercises, commonly known as Kegel exercises, are one of the most effective and non-invasive ways to strengthen the muscles that support the bladder, uterus, and bowel. When done correctly and consistently, they can significantly reduce or even resolve symptoms without any procedures or surgery

What are Kegel exercises?

Kegel exercises involve repeatedly contracting and relaxing the pelvic floor muscles. These are the same muscles you use to stop the flow of urine. The exercises can be done anywhere — sitting, standing, or lying down — and take only a few minutes a day.

It is important to learn the correct technique from a specialist. Doing Kegel exercises incorrectly — for example, tightening the stomach, thighs, or buttocks instead of the pelvic floor — will not produce results and may sometimes worsen symptoms.

Benefits of pelvic floor exercises

1. Strengthen pelvic muscles — Regular Kegel exercises build strength in the muscles that support the bladder, uterus, and bowel, helping them function better over time.

2. Improve bladder control — One of the most well-known benefits is a reduction in urinary leakage, particularly the type that occurs during coughing, sneezing, laughing, or exercise.

3. Support pelvic organs — Stronger muscles help keep pelvic organs in their correct position and can slow the progression of mild prolapse symptoms.

4. Improve intimacy — Improved muscle tone can enhance comfort and sensation during intimacy, which is often affected after childbirth or hormonal changes.

5. Aid recovery after childbirth — Pelvic floor exercises are one of the first recommendations after delivery to help the body recover muscle strength and tone.

6. Complement other treatments — Pelvic floor exercises work well alongside medications, non-surgical treatments, and surgical recovery to maximise and maintain results.

How long before results are seen?

Most women begin to notice improvement after 6 to 12 weeks of regular practice. Consistency is key — exercises need to be done daily for the best results. Your doctor or physiotherapist at Genesis will guide you on the correct number of repetitions and technique based on your specific condition.