Pelvic floor muscles are essential for supporting the bladder, uterus and rectum. They also play a crucial role in sexual function and childbirth. If you have weak pelvic floor muscles you may experience urinary incontinence, fecal incontinence or even pelvic organ prolapse. You may have heard that doing squats can help improve your pelvic floor strength. But is it true? In this blog post, we’ll explore the benefits of squats for strengthening your pelvic floor.
Understanding the pelvic floor
Before we dive into the benefits of squats let’s first understand what the pelvic floor is and what it does. The pelvic floor is a group of muscles that attach to the pubic bone in the front, the tailbone in the back and the pelvic bones on the sides. These muscles act as a support system for the bladder, uterus and rectum and help control bowel and urinary movements. Weak pelvic floor muscles can lead to a range of issues including urinary and fecal incontinence as well as pelvic organ prolapse.
How squats help pelvic floor strength
Squats are a great exercise for pelvic floor muscles as they engage the glutes, hamstrings, and quadriceps as well as the pelvic floor. When you squat, you activate your deep core muscles including your transverse abdominis which can help support your pelvic floor. Squats also help improve blood flow to the pelvic region, which can improve pelvic floor function over time. Additionally, they help improve balance and coordination, which can reduce your risk of falls, and as a result, pelvic floor injuries.
The right way to do squats
While squats can be effective in strengthening your pelvic floor, it’s important to perform them correctly. Incorrect form can lead to lower back pain, knee injuries, and even pelvic floor dysfunction. To do a squat correctly, stand with your feet slightly wider than hip-width apart, toes pointing slightly outward. Slowly lower yourself by bending your knees and pushing your hips back, as if you were sitting in a chair. Keep your back straight, and make sure your knees don’t extend past your toes. Push through your heels to return to the starting position.
Other pelvic floor exercises to try
While squats are a great exercise for pelvic floor strength, they shouldn’t be your only form of pelvic floor exercise. Other effective exercises include Kegels, hip bridges, and bridges with a ball. It’s important to work with a physiotherapist or pelvic health specialist to develop a personalized exercise plan that meets your unique needs.
Squats are a great exercise for pelvic floor strength, as they engage multiple muscle groups, including the glutes, hamstrings, and quadriceps, while also activating the pelvic floor. However, it’s important to perform them correctly to avoid injury or pelvic floor dysfunction. Additionally, it’s important to incorporate other pelvic floor exercises into your routine to develop a well-rounded exercise plan. If you’re experiencing pelvic floor issues, speak with a physiotherapist or pelvic health specialist to develop a personalized plan that meets your needs. With time and patience, you can improve your pelvic floor strength and function, and regain control of your body.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Sakshi Rupani, BPT, PT, or another Kitchener physiotherapy practitioner at CARESPACE. We are happy to listen and are here to help!
