Our 3-Step Guide to Doing Pelvic Floor Contraction Exercises

Doing pelvic floor contraction exercises is essential to keep your pelvic floor muscles in good shape. While this routine is primarily used to deal with living with vaginal prolapse and prevent you from passing gas and leaking urine or stool accidentally, this is also beneficial for developing your strong core and maintaining the excellent health of your back.

A pelvic floor contraction involves knowing how to locate your pelvic floor muscles and squeezing them in an inward and upward direction as if you were controlling your bowel and bladder. Here are the steps to do these exercises properly:


Locate your pelvic floor muscles


To identify your pelvic floor muscles and assess their strength and endurance, you should first try stopping the flow of your urine. This will help you recognize your pelvic floor contractions and help you create a pelvic floor strengthening program that is right for you. You should be able to stop the flow of your urine at will completely and immediately before getting started on your exercise program.

Remember, you should not stop the flow of your urine regularly or do the pelvic floor contraction exercises while peeing. Otherwise, you may cause your bladder to alter its function negatively.

As soon as you locate your pelvic floor muscles, strengthen them through pelvic floor contraction exercises. Do this regularly until you maintain their strength over time. 


Find your pelvic floor contractions


If you are having difficulty stopping the flow of your urine without any trouble, then you may consider doing the finger test to find your inner squeeze. To do this, insert one finger into your rectum and tighten your muscles around your inserted finger. You should feel as if you were holding in your bowel to get your pelvic floor muscles to contract.

Do the finger test with continuous breathing. Don’t hold your breath to avoid changing the way you use your pelvic floor muscles. 

To determine if you are ready to take the pelvic floor strengthening program, you must be able to find your contractions.


Assess the strength and endurance of your pelvic floor contractions


After finding your pelvic floor contractions, you have to measure their strength and muscular endurance by assessing the length of time you can hold them. Doing this requires you to do the finger test while performing the contractions as many as you can. Count the number of seconds you can hold your muscles up in an inward squeeze, the number of contractions you can perform before your muscles get tired, and the number of seconds of rest you need to take in between the contractions. 

Finally, you have to test the performance of your muscle fibers. Do this by performing inward and upward squeezes as hard and as fast as you can without taking breaks. Make sure to complete the entire set and take note of the number of contractions you can do before you get completely exhausted.


Whether you are suffering from incontinence or vaginal prolapse, strengthening your pelvic floor muscles by doing pelvic floor contraction exercises is sure to help address your concerns. Aside from doing the contraction exercises, you may invest in a high-quality Kegel exerciser.

Shop at Physicians Choice USA for FDA-approved Kegel devices. Place your order today!

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