Not only for pregnant women.. Why do doctors advise everyone to do pelvic floor exercises? | Lifestyle

Pelvic floor muscles have long been associated with pregnancy and childbirth, as women are often advised to do Kegel exercises during pregnancy to support the uterus, improve bladder control, and speed up postpartum recovery. But doctors today stress that the importance of these exercises is not limited to periods of childbearing, nor to women alone.

Dr. Elizabeth Sebesta, assistant professor of urology at Vanderbilt Health Center in Nashville, said in statements to the American “Time” magazine that many adults can benefit from pelvic floor exercises. She explains that these muscles naturally weaken with age, while most people do not realize their existence or importance until problems begin to appear.

These problems may appear in the form of urine or stool leakage, pain or pressure in the pelvic area, or annoying sexual disorders. The causes of pelvic floor dysfunction vary from pregnancy and childbirth, traumatic injuries to the pelvis resulting from falls or traffic accidents, and surgical operations such as hysterectomy or prostate removal.

Dr. Farisa Khan, a specialist in pelvic reconstructive medicine at Rush University in Chicago, points out that young, healthy women may also suffer from these problems due to poor posture and posture or even chronic psychological stress.

This is not limited to women. According to studies reported by Time, pelvic floor exercises can also help men improve urinary control after prostate surgery, and reduce some cases of erectile dysfunction and premature ejaculation by improving blood flow and supporting the muscles that participate in sexual function.

What is the pelvic floor? What happens when it malfunctions?

The pelvic floor is a group of muscles and tissues that form a kind of sling or hammock at the bottom of the torso, and supports the pelvic organs such as the bladder, intestines, vagina, cervix, uterus, and prostate, and keeps them in their natural positions.

Pelvic floor disorders occur when these muscles become too weak or too tight, or when they fail to do their job of supporting the organs and controlling urine and stool. With pregnancy and childbirth, this structure can be stretched and compressed.

Hormonal changes during menopause also contribute to accelerating the decline in muscle strength, which increases the risk of urinary or fecal incontinence, pelvic pain, sexual function disorders, and prolapse of the pelvic organs from their normal positions.

These disorders aren’t limited to muscle weakness, explains Tracy Noisy-Thomas, a pelvic floor physical therapist at Memorial Hermann Health System in Houston. Some people suffer from tight and hypertonic muscles, which causes chronic pelvic pain, difficulty urinating or defecating, and pain during intercourse.

In these cases, random Kegel exercises may exacerbate the problem, and what is required are relaxation and stretching exercises under the supervision of a specialist, not more contraction.

Why does the pelvic floor need regular training?

Experts believe that practicing pelvic floor exercises regularly is one of the best ways to prevent many pelvic problems. These exercises can also contribute to treating some of them in women and men alike, which helps restore self-confidence and improve muscle strength and function.

In a recent scientific review that included 21 studies, published in 2025 in a gynecology journal, it was found that pelvic floor exercise programs reduce vaginal discomfort, improve bladder control, and increase the quality of life in postmenopausal women. Other studies have shown that maintaining these exercises can reduce vaginal dryness and improve lubrication and sexual satisfaction in women, likely by enhancing blood flow to the genitals.

For men, research published in urology journals indicates that training the pelvic floor muscles helps some patients with urinary incontinence after prostate surgery, and may improve some cases of erectile dysfunction and premature ejaculation when part of the problem is related to weakness of these muscles and their function.

Pelvic floor physical therapy…more than Kegels

Pelvic floor physical therapy relies on exercises and techniques that target specific muscles, depending on the type of problem. Treatment may focus on strengthening the muscles responsible for controlling urination, or on lengthening and relaxing tight muscles that may be behind pelvic pain or painful intercourse.

Sebesta confirms that the matter is not limited to Kegel exercises, as there are specialized programs that combine muscle contraction and relaxation, exercises for the torso, hips, and body position, and even the use of auxiliary means such as feedback via sensors, to help the patient identify the correct muscle and use it properly during the exercise.

She stresses that results require patience and commitment, as most people need between 3-6 months of regular training to get the full benefits, just as happens in any fitness program. To maintain the gains, the practice must continue as part of the daily routine, otherwise the muscles tend to gradually return to their previous state.

How to do pelvic floor exercises safely?

The key to success with pelvic floor exercises is using the right muscles. If you suffer from pelvic pain, urine leakage, or sexual problems affecting your daily life, experts advise seeing a doctor or pelvic floor physical therapist to evaluate the condition and build a personal program that suits you, especially because strengthening exercises may be harmful in cases of hypertonic muscles.

For people who do not suffer from obvious symptoms and want prevention, Kegel exercises may be an appropriate option. To identify the muscles, you can try tightening the muscles that control the flow of urine, as if you were trying to stop urination temporarily. This experiment is used only once to familiarize the muscles, and it is not recommended to repeat it regularly while going to the bathroom so that bladder function is not affected in the long term, Sebesta warns.

After getting to know the muscles, you can move on to daily training. Dr. Lisa Hickman, a specialist in pelvic reconstructive medicine and surgery at Ohio State University, recommends performing three sets of Kegel exercises daily, each set involving ten muscle contractions.

The exercises can be performed in a lying, sitting or standing position, trying to gently lift the pelvic floor as if you were pulling the muscle up and in, then maintaining the contraction for up to ten seconds before completely relaxing the muscle, and repeating the movement.

Hickman adds that these exercises are generally safe if done correctly, but she stresses the need to consult a doctor if you doubt the method, or if there are symptoms such as feeling a lump in the vagina or anus, difficulty emptying the bladder and intestines, or severe pelvic pain, because these signs may indicate problems that require in-depth evaluation before starting an intensive exercise program.

From a passing reference to a daily habit

If you are not sure about performing the exercises correctly, consulting a doctor or pelvic floor physical therapist is an essential step before turning it into a habit. Once proper technique is learned, these exercises can easily be incorporated into your daily routine, such as before getting out of bed in the morning, while waiting in the car, or during short breaks in the workday.

Experts say approaching pelvic floor exercises is a lot like brushing your teeth: a small, repetitive task that protects you from much bigger problems down the road, from urinary incontinence and prolapse, to pelvic pain and sexual dysfunction. As long as you commit to continuity, these hidden muscles can become an important ally in your health and quality of life, far from being reduced only to the stage of pregnancy and childbirth.