Shoulder tendonitis is a painful condition that can keep you from enjoying the activities you love. These five physical therapy exercises can help reduce irritation and restore full motion to the joint.
by Helen Kim, DPT
The pelvic floor is a group of muscles that work together to support the pelvic organs. They are most often described as a “hammock” or referred to as the pelvic diaphragm. When trauma to these muscles occur, such as through childbirth or surgery, muscular imbalances can occur. Pelvic floor dysfunction, where the pelvic floor muscles get weak, stretched, or overworked, can cause pelvic pain and/or urinary/fecal incontinence. Kegel exercises are commonly prescribed in physical therapy to help strengthen the pelvic floor muscles and treat these conditions.
How to locate your pelvic floor:
Kegel Exercises
Start by gently engaging the pelvic floor muscles. Hold for a 5 second count. Slowly release. Repeat 2 sets of 10, 3 times a day.
Over time, try to increase the hold to a 10 second count.
Try the Kegel exercises in different positions:
Advanced exercises include wall squats, lunges, and more dynamic activities (e.g. jumping jacks) while performing Kegels. Yoga and pilates are also great types of exercises that help reinforce pelvic floor strengthening.
You Might Also Enjoy...
Shoulder tendonitis is a painful condition that can keep you from enjoying the activities you love. These five physical therapy exercises can help reduce irritation and restore full motion to the joint.
Many runners experience patellofemoral pain, but these simple exercises can help strengthen the knee joints and prevent debilitating injuries.
If your shoulder hurts when you reach above your head, you may be suffering from impingement. Try these four physical therapy exercises to find relief.
Bursitis is a common cause of hip pain. Try these four exercises to help manage your symptoms.
If you have a crick in your neck, don’t wait it out! Here’s how to determine if physical therapy is right for you.
Arthritis is a common source of pain in the knees. Here’s how you can manage the condition with non-surgical treatments.