By Pilar Banag – Physiotherapist at Body First Wellness Centre, Scarborough

Urinary incontinence is a common yet often overlooked condition that can significantly impact quality of life. Fortunately, targeted pelvic floor exercises can strengthen core muscles, enhance bladder control, and restore confidence. At Body First Wellness Centre, physiotherapist Pilar Banag provides expert guidance on pelvic floor health, empowering individuals to regain control and improve their overall well-being.

Why Focus on Pelvic Floor Exercises?

The pelvic floor muscles play a vital role in supporting the bladder, bowel, and uterus. Weak or strained pelvic muscles can lead to urinary incontinence, especially after childbirth, surgery, or aging. Incorporating the following exercises into your daily routine can strengthen these muscles and alleviate symptoms.

5 Effective Pelvic Floor Exercises

1. Diaphragmatic Breathing

Proper breathing forms the foundation of pelvic floor health.

• Lie on your back with your knees bent and feet flat on the floor.
• Place one hand on your chest and the other on your belly.
• Inhale deeply through your nose, allowing your belly to rise, and exhale slowly through your mouth.
• Focus on relaxing your pelvic floor as you inhale and gently engaging it as you exhale.

Benefits: Encourages core stability and reduces tension in the pelvic area.

2. Transverse Abdominis Engagement

This exercise activates your deep core muscles, crucial for pelvic support.

• Lie on your back with knees bent and feet flat.
• Place your hands on your lower abdomen.
• Inhale deeply, then gently pull your belly button toward your spine as you exhale, engaging your transverse abdominis.
• Hold for a few seconds and relax.

Tip: Avoid holding your breath or tightening other muscles, like your glutes or thighs.

3. Bridging with Breathing Cues

Bridges help strengthen the glutes, hamstrings, and pelvic floor.

• Lie on your back with knees bent and feet hip-width apart.
• Inhale deeply, then lift your hips toward the ceiling as you exhale, squeezing your glutes and engaging your pelvic floor.
• Lower your hips slowly and repeat for 10-12 repetitions.

Benefits: Improves pelvic alignment and enhances bladder control.

4. All Fours Breathing

This position is excellent for relieving pressure on the pelvic floor while engaging your core.

• Get on your hands and knees, ensuring your wrists are aligned under your shoulders and knees under your hips.
• Inhale deeply, allowing your belly to drop slightly, and exhale as you gently engage your pelvic floor and core.

Tip: Keep your back neutral and avoid arching or rounding excessively.

5. Alternating Arm & Leg Raises

This exercise combines core stability with pelvic floor activation.

• Start in the all-fours position.
• Slowly lift your right arm and left leg simultaneously, keeping your back straight and core engaged.
• Lower and switch sides, lifting your left arm and right leg.
• Perform 8-10 repetitions on each side.

Benefits: Enhances balance, core strength, and pelvic floor coordination.

When to Seek Professional Guidance

While these exercises are highly effective, results vary depending on individual needs. For best outcomes, consult a physiotherapist for a personalized assessment. At Body First Wellness Centre, Pilar Banag specializes in pelvic floor therapy and creates customized exercise plans to help you regain strength, control, and confidence.

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Why Choose Body First Wellness Centre?

At our Scarborough clinic, we provide comprehensive care for pelvic health, offering:

• One-on-one physiotherapy sessions.
• Expert guidance on pelvic floor strengthening.
• Holistic support for bladder control and overall well-being.

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Take Charge of Your Pelvic Health

If you’re struggling with urinary incontinence, don’t wait to seek help. Visit Body First Wellness Centre and work with physiotherapist Pilar Banag to strengthen your pelvic floor and reclaim your quality of life.