Physical Therapist Pelvic Floor Exercises for Beginners 2022

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How to Find Your Pelvic Floor Muscles

Your pelvic floor muscles sling from your pubic bone at the front to your tailbone at the back of your pelvis forming trampoline-like support at the base of your pelvis.

Feel the position of your sit bones when you sit. Your pelvic floor muscles are located between your sit bones inside (not outside) your pelvis. They sit like a mini trampoline at the base or lower part of your pelvis.

Pelvic floor exercises do not involve your buttocks or the muscles inside your thighs. Your buttocks and thigh muscles should stay relaxed during your pelvic floor exercises.

How to Feel Your Pelvic Floor Exercises

Sitting Technique- Sitting on a Rolled Towel (or exercise ball)
*Roll up a towel to a diameter that your hand can wrap around.
*Sit on the towel as you would sit on a saddle.
*Feel your 3 pelvic openings against the towel; your urethra (urine tube), vagina and anus.
*Squeeze and lift inside in and around each of your 3 pelvic openings using your pelvic floor muscles trying to isolate the muscles around each of these openings one at a time.
*Relax your pelvic floor muscles back to resting level and take some time to rest briefly.

Correct Technique for Pelvic Floor Exercises

1. Set your posture by lengthening your spine
2. Ensure that you have the inward curve in your lower back when sitting or standing
3. Squeeze and lift inside in and around all 3 pelvic openings together
4. Keep lifting and squeezing your pelvic floor muscles for up to 10 seconds
5. Keep breathing throughout your pelvic floor exercises
5. Release your pelvic floor contraction and relax your pelvic floor muscles back to resting

Pelvic Floor Exercises Mistakes to Avoid

1. Squeezing your buttocks
2. Squeezing your inside thighs
3. Over bracing your abdominal muscles
4. Holding your breath

Summary Tips: Pelvic Floor Exercises for Beginners

1. Find your pelvic floor muscles at the base of your pelvis
2. Feel your pelvic floor exercises sitting on a firm surface such as a rolled towel
3. List and squeeze inside in and around your 3 pelvic openings
4. Relax your pelvic floor muscles back to resting
5. Avoid the commonly made mistakes for successful pelvic floor exercises