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Pelvic Physiotherapy: Home Exercises and Professional Care for Optimal Health

  • Writer: Russell Health Collective
    Russell Health Collective
  • Jul 30
  • 4 min read

Pelvic physiotherapy health is an important but often overlooked aspect of our overall well-being. Whether you're dealing with incontinence, pelvic pain, or looking to improve muscle strength and mobility, pelvic floor physiotherapy can provide relief and help restore function. At Russell Health Collective, we offer specialized care to address a wide range of pelvic floor issues for both men and women.

Pelvic physiotherapy home exercises

In this blog post, we’ll dive into how pelvic physiotherapy works, its benefits for everyone, and how combining at-home exercises with expert physiotherapy care can help you improve your pelvic health. Whether you're struggling with discomfort or simply want to improve pelvic floor function, these tips and exercises can make a significant difference.


The Role of Pelvic Physiotherapy for Men and Women

While pelvic floor physiotherapy is often associated with women's health, it’s just as important for men. The pelvic floor muscles are crucial for both genders in maintaining bowel and bladder control, supporting sexual health, and overall core stability. Regardless of gender, pelvic floor dysfunction can occur as a result of childbirth, aging, surgery, or injury.


For men, pelvic physiotherapy can help manage conditions such as:

  • Urinary incontinence (difficulty controlling the bladder)

  • Erectile dysfunction or difficulty achieving or maintaining an erection

  • Pelvic pain, often caused by conditions such as prostatitis

  • Post-prostate surgery rehabilitation


For women, pelvic physiotherapy addresses a variety of concerns, including:

  • Postpartum recovery (restoring strength and function after childbirth)

  • Urinary incontinence (leaking urine during exercise, sneezing, or coughing)

  • Pelvic pain (including discomfort related to menstrual cycles or after childbirth)

  • Prolapse (when pelvic organs shift out of their normal position)


Both men and women benefit from pelvic floor physiotherapy because it targets the muscles that provide essential support to our core and lower body.


Why Combine Home Exercises with Pelvic Physiotherapy?

While professional physiotherapy is essential for diagnosing and treating pelvic floor dysfunction, combining this with home exercises is crucial for long-term success. Pelvic floor exercises help maintain and improve muscle strength, mobility, and function outside of the clinic. They are simple, effective, and can be performed at home with minimal equipment.


Here’s why combining home exercises with professional physiotherapy care is effective:


1. Reinforcement of Learning

After a session with your pelvic floor physiotherapist, practicing exercises at home reinforces what you’ve learned and keeps your muscles engaged between appointments. By incorporating pelvic floor exercises into your daily routine, you’re helping to maintain and build upon the progress made in your treatment sessions.


2. Convenience and Consistency

Pelvic floor exercises can easily be performed at home, at your convenience. Whether you’re working, caring for your family, or attending to other responsibilities, you can still commit to your pelvic health. Practicing these exercises regularly ensures consistency and results over time.


3. Building Strength and Function

Consistent practice of pelvic floor exercises increases muscle strength, coordination, and control. This is key in preventing future issues and maintaining optimal pelvic health for both men and women.


Effective Pelvic Floor Exercises You Can Do at Home

At Russell Health Collective, we work with each patient to develop a personalized plan that includes home exercises tailored to their needs. Here are some effective pelvic floor exercises that both men and women can do at home:


1. Kegel Exercises (Pelvic Floor Contractions)

Kegel exercises are the foundation of pelvic floor rehabilitation and are essential for both men and women. Here’s how to perform them:


  • Sit or lie down in a comfortable position.

  • Lift and engage your pelvic floor muscles.  Picture your pelvic floor like an elevator. (As you inhale, the elevator gently lowers to the basement and the pelvic floor relaxes. As you exhale, the elevator slowly rises to the first floor and the pelvic floor gently lifts).

  • Hold for 5-10 seconds, then release.

  • Repeat for 10-15 repetitions, aiming to do this 3 times a day.


Tip: Avoid contracting your abdominal, buttock, or thigh muscles while performing Kegels.


2. Pelvic Floor Relaxation

Relaxing the pelvic floor is just as important as strengthening it, especially if you experience tightness or pelvic pain. To practice pelvic floor relaxation:

  • Lie on your back with knees bent and feet flat on the floor.

  • Inhale deeply, allowing your belly to rise and your pelvic floor to soften.

  • Exhale slowly, feeling your pelvic floor muscles relax and lengthen further.

  • Repeat for 5-10 minutes daily.


3. Bridge Pose

Bridge pose helps strengthen the pelvic floor while also engaging the glutes and core. Here’s how to do it:


  • Lie on your back with knees bent and feet flat on the floor, hip-width apart.

  • Tighten your pelvic floor muscles and slowly lift your hips off the floor, creating a straight line from your shoulders to your knees.

  • Hold for 5 seconds, then lower back down.

  • Repeat 10-15 times.


4. Squats

Squats are a great way to engage the pelvic floor muscles and strengthen the lower body. Here’s how to perform them:


  • Stand with feet shoulder-width apart and toes slightly turned out.

  • Lower your hips as if you’re about to sit in a chair, keeping your knees behind your toes.

  • Once you’re in a seated position, push through your heels to return to standing.

  • Repeat 10-15 times.


What to Expect During Your Pelvic Physiotherapy Session

When you come for your pelvic physiotherapy session at Russell Health Collective, we’ll begin by assessing your symptoms and discussing your health history. We’ll take the time to understand any challenges you're facing, whether it’s related to bladder control, pelvic pain, or postpartum recovery.


We’ll then develop a personalized treatment plan that includes manual therapy (such as internal or external techniques) and pelvic floor exercises to restore function and reduce discomfort. Our goal is to help you feel supported, empowered, and confident in managing your pelvic health.



Start Your Pelvic Health Journey Today

If you’re experiencing pelvic pain, discomfort, or incontinence, pelvic physiotherapy can provide the relief and support you need. At Russell Health Collective, our experienced physiotherapists are here to guide you through your recovery and help you improve pelvic health. Contact us today to schedule a consultation and begin your personalized treatment plan.




Empowering Your Pelvic Health with Professional and At-Home Care

Pelvic floor health is essential for overall well-being, and combining pelvic physiotherapy with at-home exercises is the key to long-term success. Whether you’re dealing with incontinence, pelvic pain, or seeking to improve strength and function, our team at Russell Health Collective is here to support you. Let us help you regain control, comfort, and confidence in your pelvic health—contact us today to learn more!


Contact Information

Clinic Hours

  • Mon. 10:30am-7:00pm

  • Tues. 8:00am-6:00pm

  • Wed. 9:00am-6:00pm

  • Thurs. 9:00am-7:00pm

  • Fri. 8:00am-1:00pm


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