Pelvic Floor Strengthening: 7 Physiotherapist-Approved Tips

Whether you’re recovering from childbirth, managing bladder control issues, or aiming to improve core strength, pelvic floor strengthening can make a huge difference in your health and daily comfort. Our Hamilton & Stoney Creek physiotherapists share 7 expert-approved strategies to help you strengthen your pelvic floor safely and effectively.

Before starting any new exercises, it’s important to have your pelvic floor assessed by a trained physiotherapist. This ensures you’re using the right muscles and prevents over-tightening or injury.

1. Understand Your Pelvic Floor

The pelvic floor is a group of muscles that support your bladder, bowel, and reproductive organs. Strengthening these muscles can improve bladder control, posture, and core stability. Start by learning how to identify and gently engage them.

2. Start with Breath-Led Activation

Coordinating your breath with pelvic floor activation helps you avoid unnecessary tension. Inhale to relax your pelvic floor; exhale to gently lift and engage. This pattern improves muscle control and endurance.

3. Use Gentle, Progressive Holds

Begin with short holds (3–5 seconds) at about 30–50% effort. Fully relax between each contraction. Over time, increase your hold length to 8–10 seconds for improved endurance.

4. Add Quick Contractions (“Flicks”)

Quick lifts help your pelvic floor react to sudden pressures like coughing, sneezing, or lifting. Perform 5–10 quick flicks in a row, always finishing with a full release.

5. Integrate Strengthening into Daily Movements

Practice pelvic floor engagement during functional movements such as squats, sit-to-stand, or when lifting groceries. This trains your muscles to work during real-life activities.

6. Include Relaxation & Mobility Work

Over-tightening can cause pain and dysfunction. Balance strengthening with relaxation techniques like deep squats, child’s pose, or diaphragmatic breathing.

7. Seek Professional Guidance

If you experience pain, heaviness, or leakage despite strengthening, consult a pelvic floor physiotherapist. At Wellspring Health and Wellness, our Hamilton & Stoney Creek team provides one-on-one pelvic floor assessments and tailored exercise programs.

Related Reading

• Pelvic Floor Physio Exercises to Strengthen Your Pelvic Floor
• How to Strengthen Your Pelvic Floor After Childbirth
• Pelvic Floor Therapy Exercises You Can Do at Home