How Can I Strengthen My Pelvic Floor with Physiotherapy?

You’re back into routine, trying to carve out time for yourself. You lace up your runners and hit the pavement—but 10 minutes in, you feel that dreaded leak.

You freeze. Maybe I should stop running. Maybe I need pads. Maybe this is just life after kids?

As a mother of three (including a pair of wild twins), I’ve had those thoughts. But here’s the truth: pelvic floor dysfunction is common—not normal. And with the right support, you can absolutely reclaim your body.

Why is Pelvic Floor Physiotherapy Important?

Pelvic floor physiotherapy is essential for restoring strength, coordination, and function to the muscles that support your bladder, bowel, and uterus.

Here’s what you should be asking:

• How can I strengthen my pelvic floor with physiotherapy?
• Should I see a pelvic health physiotherapist?
• Will pelvic floor exercises actually work?

Fact: 1 in 3 women experience pelvic floor dysfunction after childbirth. But most never get assessed or treated.

How to Strengthen Your Pelvic Floor with a Physiotherapist

Your pelvic floor physiotherapist will assess whether your muscles are weak, tight, or imbalanced. Because yes—both weak and tight muscles can cause issues like:

• Bladder leaks
• Pain during intercourse
• Constipation
• Lower back pain
• Difficulty controlling wind

We don’t guess. We assess.

Real patient story:

After her second child, Sarah, a 37-year-old teacher, came to us struggling with leaks while teaching and exercising. Through personalized physio, she was leak-free in 8 weeks and confidently running again in 12.

When Should I Strengthen My Pelvic Floor?

Your pelvic floor might be weak if you’ve experienced:

• Vaginal childbirth
• Pelvic surgery
• Chronic constipation or coughing
• Hormonal changes from menopause

A pelvic health physiotherapist can guide you through the recovery process safely.

6 Pelvic Floor Exercises You Can Start Today

These are exercises you can do while watching your favourite Netflix show.

Step 1: Sit and Feel

Sit tall, feet flat, and feel your sitting bones.

Step 2: Diaphragmatic Breath In

Inhale deeply into your belly, expanding your ribs sideways.

Step 3: Exhale & Lift

As you exhale, imagine lifting the space between your sitting bones upward.

Step 4: Hold & Release

Hold for 3–5 seconds, then completely relax.

Step 5: Repeat

Do 8–10 reps, 2–3 times a day.

Step 6: Add Functional Movement

Try this breathing-lift coordination during daily tasks like squatting or bending.

(Embed a YouTube or Instagram tutorial video demonstrating breathing with pelvic lift.)

What to Do Next

Want help?

Drop your email below and our team will reach out to book a FREE pelvic floor consultation—in clinic or virtual, whichever works for you.

Or grab our free “Pelvic Floor Cheat Sheet” – a downloadable guide with 5 key exercises and posture tips to do at home.

FAQs

1) What happens in pelvic floor physiotherapy?

Your physiotherapist assesses muscle tone, strength, and coordination. You’ll learn breathing strategies, exercises, lifestyle tweaks, and hands-on techniques to support healing.

2) Do I need a referral to see a pelvic floor physiotherapist?

No referral needed. You can book directly with a pelvic health specialist near you.

3) Can men benefit from pelvic floor physiotherapy too?

Absolutely. Pelvic floor dysfunction affects people of all genders—especially post-surgery or with chronic low back or pelvic pain.