Licensed occupational therapist Kevin Shelley says glute bridges, Kegel bridges, clamshells, bird dog, dead bug and standing glute squeezes may help improve pelvic floor strength, core stability and related symptoms.
By yourNEWS Media Newsroom
Weak pelvic floor muscles can contribute to incontinence, back pain, pelvic organ prolapse in women, sexual dysfunction and reduced core stability, according to licensed occupational therapist Kevin Shelley, who outlined six exercises intended to help restore strength and function.
Shelley, who has more than 30 years of experience in his field, recommends glute bridges, Kegel bridges, clamshells, bird dog, dead bug and standing glute squeezes. He said the movements can help strengthen the pelvic floor when performed consistently and modified as needed for a person’s ability level.
The pelvic floor is made up of four muscles: the pubococcygeus, iliococcygeus, puborectalis and coccygeus. Together, Shelley said, they form a hammock-like structure in the pelvis that helps control bladder and bowel function, supports the core and holds internal organs in place.
When those muscles weaken, the effects can extend beyond the pelvis. Shelley said weak pelvic floor muscles may cause urinary incontinence, pelvic pain or lower back pain, along with other functional problems.
Urinary incontinence affects an estimated 25 million people in the United States, about 75% of them women, according to Mercola.com [1]. Weak pelvic floor muscles are often a contributing factor.
Back pain may also be connected to muscle weakness and movement problems. David Imrie wrote in “The Back Power Program” that lifestyle factors and muscle weakness can contribute to back pain and that strengthening exercises may help manage those conditions [2]. Josephine Key, in “Back Pain: A Movement Problem,” described how motor control dysfunction often occurs with back pain and may be addressed through targeted movement [3].
Shelley said targeted exercises can help rebuild pelvic floor strength and reduce some of the symptoms associated with weakness.
The first exercise he recommends is the glute bridge. To perform it, a person lies on the back with knees bent and feet flat on the floor, then lifts the hips until the body forms a straight line from the knees to the shoulders. Shelley recommends holding the position for 30 seconds and completing three sets of four repetitions.
The Kegel bridge uses the same basic bridge position but adds a deliberate pelvic floor contraction. Shelley said the person should contract the pelvic floor as if trying to stop a urine stream while lifting the hips. The contraction is held for five seconds. He recommends three sets of 10 repetitions.
The clamshell is performed while lying on one side with the knees bent and the feet together. The top knee is lifted while the feet remain touching, then lowered with control. Shelley recommends three sets of 15 repetitions on each side.
The bird dog begins on the hands and knees. The person extends one arm forward and the opposite leg backward until both are roughly horizontal, then holds the position for two seconds before returning to the starting position. Shelley recommends three sets of 15 repetitions per side.
The dead bug is performed while lying on the back with the arms and legs raised. The person lowers one arm and the opposite leg toward the floor without touching it, then returns to the starting position and repeats on the other side. Shelley recommends three sets of 15 repetitions.
The standing glute squeeze is done from a standing position with feet hip-width apart. Shelley said the person should tilt the pelvis forward, then squeeze the glutes and pelvic floor for five seconds. He recommends three sets of 15 repetitions.
Shelley said the exercises engage the pelvic floor through both sustained contractions and controlled movement, consistent with principles used in pelvic floor muscle training.
For best results, he recommends performing the exercises at least three times per week, and ideally five times weekly. He also said people should consult a medical provider before starting a new exercise program to confirm that the movements are appropriate for their condition.
Modifications can make the exercises more accessible. Shelley said people who cannot lift their hips high during the glute bridge should raise them only as far as comfortable. The bird dog and dead bug can also be performed with a smaller range of motion.
Hold times and repetition counts may be reduced for people who are building strength. Shelley said even limited attempts can provide benefit, with strength and control improving over time.
Regular practice of the six exercises may help strengthen the pelvic floor, support core stability and reduce symptoms linked to pelvic floor weakness, Shelley said. He described the routine as a practical way to improve pelvic floor function and quality of life when performed consistently and safely.
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