Activities to Do at Home to Improve Pelvic Floor Muscle Function

The biggest reason why I often recommend a pelvic floor muscle assessment and/or give a referral to a pediatric pelvic floor therapist – is to determine if muscle tightness, weakness, or incoordination is the issue (this applies to adults too!). Treatment for a tight muscle looks different than treatment for a weak muscle.

If your child has any of the following symptoms, please speak to your pediatrician!

If the pelvic floor muscles are tight – you may see the following symptoms:

• Difficulty starting a urine stream (hesitancy)

• Straining to urinate or have a bowel movement

• Pelvic pain

• Constipation

• Urine or stool leaking (incontinence)

• Frequency (age dependent)

• Urgency 

If pelvic floor muscles are weak – you may see the following symptoms:

• Urine or stool leaking (incontinence)

• Frequency (age dependent)

• Urgency

Our pelvic floor muscles function in three different states:

• Tightening – to remain continent with movement

• Resting – baseline tension to remain continent at rest

• Relaxation – dropping to allow for urination/bowel movements

Here are some activities that you can use at home to help your little one learn to use their muscles for toileting:

• Pelvic Floor Relaxation – This can be done on the toilet with blowing (pinwheels or bubbles), singing, or reading a book. Another fun (off the toilet) exercise is to perform the yoga pose “Happy Baby” with your child.

• Abdominal Coordination – Encourage a big belly by “imagining” you swallowed a beach ball.

• Abdominal Strengthening – Fun exercises include bear crawling around the house or trying to push stuffed animals off your belly while laying on your back.

Want more?

For developmental questions, tips and guidance related to milestones about tummy time, rolling & sitting, crawling and walking, check out KC’s developmental Masterclasses linked here.

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KC is a pediatric doctor of physical therapy, wife and mom of three! She has spent her career working with children and young adults of all ability levels, and currently specializes in birth to three years.