Pelvic floor muscles can weaken from chronic constipation, by surgery in the pelvic area, from the strain and stretching involved in childbirth, episiotomies Weak pelvic floor muscles don't support the organs as they should leading to a prolapse. This can result in lower bowel prolapse and even bowel incontinence or bowel leakage. Weakened pelvic floor muscles may also lead to prolapse the bladder or the womb. Here is where urinary incontinence can take place.

These exercises can help improve the strength of the sphincter and pelvic floor muscles and improve your bowel and urinary control while working your core muscles like your rectus abdominis and transverse abdominis,.

The pelvic floor muscles are layers of muscle that stretch like a hammock from your pubic bone at the front to the bottom of the sacrum/coccyx. In men there are two openings through the pelvic floor. There is the anus/rectum for deification and the urethra for the elimination of urine . In women there are three openings through the pelvic floor. There is the anus/rectum, the vagina/birth canal and the urethra . Your pelvic floor muscles support all these openings, but if they are weakened they cannot support the openings effectively. When a muscle is not exercised it will weaken through lack of use. The pelvic floor muscles are no exception.

If you need further help, another option is to find a pelvic floor physical therapist. I refer to a few of them in my area and many around the country.

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Dr Adam Fields is a practicing chiropractor in San Jose and Los Gatos, California and can be reached for in-person and telehealth appointments by going to https://fieldsfamilychiro.janeapp.com/


0:00 Start
:20 Arching and crunching
1:19 Bridges
2:45 Dead Bug Pose with Arm and Leg Movement
4:05 Side Plank
6:50 Pelvic Tucks on Knees
8:50 Pelvic Tucks on All Fours
9:30 Belly Button to Spine for Count of 30
10:10 Kegal Exercises with Belly Contraction Sets
11:00 Pelvic Tucks on Knees

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