Pelvic Floor Exercises for Better Pelvic Health in Metairie, LA

Pelvic floor health plays a major role in overall strength, stability, bladder control, posture, and even athletic performance. Yet many people don’t think about their pelvic floor muscles until they begin experiencing symptoms like urinary leakage, pelvic pain, lower back discomfort, or core weakness.

Fortunately, targeted exercises can help strengthen and retrain these muscles. Working with a specialist who provides pelvic floor physical therapy in Metairie, LA can also make exercises more effective by ensuring proper technique, individualized treatment, and long-term results.

Whether you’re recovering postpartum, managing pelvic discomfort, improving core strength, or addressing bladder symptoms, understanding pelvic floor exercises is an important first step toward better movement and function.

What Is the Pelvic Floor?

The pelvic floor is a group of muscles, ligaments, and connective tissues located at the base of the pelvis. These muscles support important organs, including the bladder, bowel, and reproductive organs.

The pelvic floor also contributes to:

• Core stability
• Posture and movement control
• Bladder and bowel function
• Sexual health
• Breathing coordination

When pelvic floor muscles become weak, tight, or poorly coordinated, symptoms can develop. Common signs of pelvic floor dysfunction include:

• Urinary leakage
• Pelvic pressure
• Pain during exercise
• Lower back pain
• Hip tightness
• Core instability

Why Pelvic Floor Exercises Matter

Pelvic floor exercises help retrain the muscles to improve:

• Strength
• Coordination
• Relaxation
• Endurance
• Stability

Importantly, not everyone needs strengthening alone. Some pelvic floors are actually too tight and require relaxation-focused exercises rather than constant contraction.

That’s why working with a physical therapist in Metairie, LA, who specializes in the pelvic floor can help ensure that exercises are appropriate for your specific needs.

Kegel Exercises

Kegels are among the most well-known pelvic floor exercises because they help strengthen the muscles responsible for bladder support and pelvic stability.

How to Do Kegel Exercises

Step 1: Identify the Correct Muscles

Imagine trying to stop the flow of urine or prevent passing gas. The muscles that engage are your pelvic floor muscles.

Step 2: Contract the Muscles

Tighten the pelvic floor gently without squeezing your glutes, thighs, or abdomen excessively.

Step 3: Hold the Contraction

Hold for 3–5 seconds while breathing normally.

Step 4: Relax Completely

Relax the muscles fully before repeating.

Step 5: Repeat

Perform 10 repetitions, 1–3 times daily.

Tips for Better Results

• Avoid holding your breath
• Don’t over-squeeze
• Focus on full relaxation between repetitions
• Avoid performing Kegels while urinating regularly

An experienced pelvic floor physical therapist can help determine whether Kegels are appropriate for your condition and ensure you’re activating the correct muscles.

Diaphragmatic Breathing

Breathing mechanics and pelvic floor function are closely connected. Diaphragmatic breathing helps relax overactive pelvic floor muscles while improving coordination between the diaphragm and core.

How to Do Diaphragmatic Breathing

Step 1: Lie Comfortably

Lie on your back with knees bent.

Step 2: Place Your Hands

Place one hand on your chest and one on your abdomen.

Step 3: Inhale Slowly

Breathe deeply into your abdomen so the lower hand rises while the chest remains relatively still.

Step 4: Relax the Pelvic Floor

As you inhale, allow the pelvic floor muscles to soften and lengthen.

Step 5: Exhale Slowly

Exhale gently and allow your core to lightly engage naturally.

Why This Exercise Helps

Many people with pelvic floor dysfunction unknowingly hold tension in their core and pelvis. Breathing exercises can improve relaxation, mobility, and coordination.

Glute Bridges

The glutes and pelvic floor work together to stabilize the pelvis and core. Weak glutes can contribute to pelvic instability and compensatory tension.

How to Do Glute Bridges

Step 1: Lie on Your Back

Bend your knees with feet flat on the floor.

Step 2: Engage Your Core

Lightly brace your abdominal muscles.

Step 3: Lift Your Hips

Press through your heels and lift your hips toward the ceiling.

Step 4: Squeeze the Glutes

At the top of the movement, gently squeeze your glutes while maintaining controlled breathing.

Step 5: Lower Slowly

Return to the floor with control.

Tips for Better Results

• Avoid arching your lower back
• Keep your ribs relaxed
• Focus on smooth, controlled movement

This exercise can improve pelvic alignment, hip strength, and core coordination.

Bird Dog Exercise

The bird dog exercise helps improve deep core activation and pelvic stability.

How to Do the Bird Dog Exercise

Step 1: Start on Hands and Knees

Position your hands under your shoulders and knees under your hips.

Step 2: Brace Your Core

Engage your abdominal muscles gently.

Step 3: Extend Opposite Arm and Leg

Reach one arm forward while extending the opposite leg behind you.

Step 4: Keep Your Pelvis Stable

Avoid rotating or arching excessively.

Step 5: Return Slowly

Alternate sides for 8–10 repetitions.

Why This Exercise Helps

Bird dogs train coordination between the pelvic floor, core, and stabilizing muscles throughout the body.

Many providers offering pelvic floor physical therapy Metairie LA incorporate functional movement exercises like bird dogs to improve full-body mechanics rather than isolating the pelvic floor alone.

Deep Squat Stretch

Tight hips and restricted pelvic mobility can contribute to pelvic floor tension.

How to Do a Deep Squat Stretch

Step 1: Stand With Feet Slightly Wider Than Hip Width

Turn toes outward slightly if needed.

Step 2: Lower Into a Squat

Descend slowly while keeping heels grounded.

Step 3: Relax and Breathe

Focus on deep breathing and relaxing the pelvic floor.

Step 4: Hold the Position

Hold for 20–30 seconds.

Benefits of Deep Squats

• Improve pelvic mobility
• Lengthen tight muscles
• Promote relaxation
• Improve hip flexibility

Why Professional Guidance Matters

Pelvic floor dysfunction can be complex. Some people need strengthening, while others need relaxation, coordination training, posture correction, or breathing retraining.

Working with FunXional PT physical therapists helps ensure:

• Accurate assessment of symptoms
• Personalized exercise programming
• Proper exercise technique
• Progress tracking
• Hands-on treatment when needed

FunXional PT additionally integrates:

• Movement retraining
• Manual therapy
• Strength progression
• Virtual support through the FunXional PT App

Pelvic Floor Physical Therapy in Metairie, LA - A Great Combo

Pelvic floor exercises can improve bladder control, core stability, posture, mobility, and overall quality of life. However, proper technique and individualized treatment are essential for lasting results.

Whether you’re dealing with pelvic pain, postpartum recovery, lower back discomfort, or movement limitations, working with FunXional PT ensures you safely and effectively address the root cause of your symptoms.

From Kegels and breathing exercises to strength training and mobility work, the right combination of exercises can help restore confidence and function over time. Contact us today, and let’s start your journey to a stronger pelvic floor together.