Top 5 Pelvic Floor Exercises
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Published 2020-01-06
The pelvic floor is a group of small muscles along the floor of the pelvis. They help support organs in the pelvis and help with stability in the hip area.
The first exercise is going to be a pelvic tilt. When done correctly, you are not using your legs to tilt at the pelvis, just your pelvic muscles.
Then you can progress to doing pelvic clocks. It’s just like it sounds by imagining you have a clock on your tummy. Then you can tilt at different angles of the clock.
The next exercise is a progressive movement, so you can start with each movement at a time. Place a ball in between your knees. Go into a pelvic tilt and squeeze the ball. If those are easy, then lift your feet to where your hips and knees are at about a 90-degree angle. Then if that’s easy, you can place your hands on the front of your thighs to also activate your hip flexors by pushing into your hands. Try to keep your tilt the whole time.
The last two exercises focus on the obturator internus muscle. It also attaches to the femur bone to help with stability. So it’s a great general hip exercise as well. Place the ball in between your knees again, and while you squeeze into the ball, push your feet outward without moving them with an isometric squeeze.
Finally, wrap a belt or strap around your ankles, and roll onto your stomach. Bend your knees so your feet are up toward the ceiling. Push out into the belt like you are pushing your feet away from each other, and at the same time tighten your core by tucking your tailbone in.
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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Top 5 Pelvic Floor Exercises:
• Top 5 Pelvic Floor Exercises
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All Comments (21)
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Buy a worksheet with these Pelvic Floor Exercises here: www.askdoctorjo.com/pelvic-floor-worksheet :_drjoJoexcited:Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at youtube.com/askdoctorjo:_drjoJoexcite
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I’ve been through pelvic floor PT, and this video shows more in 10 minutes than I learned in 6 months of therapy. Thanks!
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In my mid-seventies and everytime I get a new ache or an old one shows up again I know to come to your channel for calmly presented, clearly explained effective exercises to address the issue. You've helped me through aging more than you know - thank you for this resource and your delightful personality.
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I am 6 months postpartum tomorrow but today I felt a sudden pelvic/ waist ache , these exercises brought me immediate relief. Thank you! ❤
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Thank you for providing such excellent support to everyone. I've really benefited from this personally and wanted to say thank you with more than just words. I'm glad people like you exist!
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I am 15 and have an overactive bladder. Its so fustrating I feel like am 50 so I hope this exercise helps. Thank you
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This is awesome. Thank you. I"m 76 and been diagnosed with IC. I think this will not only help with pelvic pain, but give me exercise I need!! I had back surgery years ago and know I needed a lower back exercise again so I can walk easier. I know this will help that too. Thank you.
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These definitely helped, had an unstable pelvis from multiple skateboard injuries for a while. I went a little to hard so watch it but my body was definitely digging it!!
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Dr. Jo, you're God sent! I get Sciatica nerve pain now and then. And doing those typical hip thrusts could worsen ny nerve pinch. I kid you not I've never come across these exercises and they're actually engaging my pelvic floor muscles and giving me relief from my Sciatica nerve pinch too! Please don't stop the good work!
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I’ve been struggling after a procedure with pelvic discomfort for the past two weeks, and after some searching I remembered that this video was the one I used last time that really made a difference. I could feel a little more balance after only the first 10 minutes today. Thank you SO MUCH. Subscribed!
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I like your style. You get right into the program without any hem hawing, Thanks for the excellent mini-class!
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Subscriber here! I purchased the worksheet. I also wanted to thank you for accessible videos. My husband had great difficulty with peripheral edema from cancer at the end of his life and your site was one of 2 that actually helped me be able to care for him.
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Thank you Dr Jo!!! Please consider more exercises to help with my 70 year old pelvic floor muscles . I can use all the help I can get! You videos are amazing!!❤️💫
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I love how verbally articulate your explanations are. Thanks!
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Wonderful doctor Jo! You are so amazing that there are always solutions for any body pain. Thank you!!! ❤️
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Thank you so much for your calm, precise descriptions of the pelvic floor exercises! The girls at my PT center are so cavalier about showing how these exercises work that I really am thinking I would be better off just watching videos on YouTube and taking my instruction from all you wonderful Online instructors. Happy 2024, everyone!
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Just did the lifted ball squeeze and when I was done I started laughing from the instant relief, god bless you Doctor Jo !
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Thank you from Australia. That was more in 10 minutes than I could have asked for. The daily routine here I come.
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Excellent video! That’s the clearest exercise for isolating the obturator internus I’ve come across. Thanks a million!
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Thank you for this video I did exercise before my radical hysterectomy and I know it did help a lot. I had a good recovery without worrying about prolapse. Now 4months later I still do every morning or anytime of the day.
