Downloadable Exercises For Your Pelvic Floor
JOIN OUR NEWSLETTER
Receive custom tools to help you manage your condition and get the latest in bladder and bowel health from NAFC!
Downloadable Pelvic Floor Exercise Sheets
Keeping your pelvic floor healthy and strong is a daily effort. Just as with normal strength training and exercise, it’s important to regularly work your pelvic floor so it can fully contract, relax and function properly. Regular pelvic floor workouts also help to prevent other problems, such as urinary incontinence.
Click the images below to download these workout sheets and work with your pelvic floor physical therapist to develop a routine that works best for you!
Note: Always check with your doctor or PT prior to beginning any new exercise routine.
Difficulty Level: Easy - All Fitness Levels
Difficulty Level: Moderate
Difficulty Level: Difficult
Difficulty Level: Very Difficult
NOTE: The information shared within NAFC’s Pelvic Floor Health Center is meant to be used as a guide but should not be considered a replacement for medical advice. Not all pelvic floor exercises are for everyone, and we strongly urge you to talk to your doctor before beginning any new workout routine, and, if possible, see a physical therapist trained in pelvic floor health to receive a diagnosis and treatment recommendation.
RELATED ARTICLES
How to be an effective caregiver for your loved one – and for yourself
Caregiving for someone with incontinence can be challenging, demanding and frustrating at times – but it can also be an expression of love and an opportunity to strengthen a bond with someone you care deeply about. Today’s guest is Michelle Mongillo from First Quality, who recently authored Caring with Dignity: A Caregiver’s Guide to Incontinence.
It’s a fantastic resource to help those looking after a patient with bladder or bowel issues, but it’s also a remarkable introduction for those dealing with these conditions themselves.
Learn About Black Friday Deals On Incontinence Products
We all know that absorbent products aren’t cheap. The average person with incontinence spends well over $100 per month on products to combat bladder leaks.
Ask The Expert: Do You Have Any Tips For Helping My Elderly Parents With Clothing & Absorbents Changes?
Q: My elderly parent(s) experience incontinence, and for the first time, I am being asked to help with their clothing and absorbent product changes. I feel like I’m in over my head. Do you have any tips or suggestions?
A: When it comes to helping your aging loved ones with managing incontinence changes and cleanups, the conversations around these intimate activities can be awkward for both sides. It can even change the dynamics of your relationship. Here are a few tips to make it easier on you and on them.
How to be an effective caregiver for your loved one – and for yourself
Caregiving for someone with incontinence can be challenging, demanding and frustrating at times – but it can also be an expression of love and an opportunity to strengthen a bond with someone you care deeply about. Today’s guest is Michelle Mongillo from First Quality, who recently authored Caring with Dignity: A Caregiver’s Guide to Incontinence.
It’s a fantastic resource to help those looking after a patient with bladder or bowel issues, but it’s also a remarkable introduction for those dealing with these conditions themselves.