Incontinence? Painful Intercourse? Postpartum Lower Back Pain?
Every magazine touts Kegels as the must-do exercise for pelvic health; but, did you know that your daily Kegel regimen isn’t all there is to Pelvic Health?
While Kegels work on the concentric portion of a Pelvic Floor contraction (shortening of the muscles, like when you bend your arm for a bicep curl), they do little for the equally important eccentric portion of the exercise-- the lengthening of the muscles.
Try the exercises below to see how you connect with your pelvic floor muscles.
Coordination is Key
Imagine your Pelvic Floor as having 4 doors (1 in front by your urethra, 1 in back by your anus, & 1 one on each side).
Shift your weight to the front of your Pelvis to see if you can contract & relax the front part of your Pelvic Floor, as if you’re stopping & then releasing the flow of urine.
Then, shift your weight to the back to see if you can contract/relax the area by your anus, as if you are stopping & releasing yourself from passing gas.
Next, sitting centered on your 2 Sitz bones, see if you can bring together & then relax the 2 lateral sides of your Pelvic Floor.
It’s not just about contracting/relaxing, but being able to coordinate all the movement together.
PFAs Slow
Sitting on a chair with your feet flat on the floor, inhale & try to fully relax your Pelvic Floor muscles, letting them feel like butter melting on a hot pan.
Exhale, & slowly bring the 4 sides of your Pelvic Floor together & slowly up, like you’re trying to pull a tissue out of a tissue box (great visual).
Repeat 2 Sets of 10.
The muscles should feel like they are relaxing downward on the inhale & getting tighter/contracting upwards on the exhale. Tactile feedback from your hand can help.
PFAs Fast
Do the same as above, but quickly contract the muscles & then allow full relaxation.
Complete 2 sets of 10.
Tips
A Pelvic Floor Physical Therapist, Occupational Therapist, or Holistic Pelvic Care Practitioner can help assess your specific needs & prescribe individualized exercises to promote a healthy pelvic bowl.
For many, working on the activation part of PFAs may not be what their body needs. For others, it may be the key to stopping their incontinence. “One size fits all” approaches in healthcare & fitness rarely work, and having an assessment/evaluation can make all the difference in achieving your desired benefits.
It can also be really helpful to use tactile feedback with your own hand while completing the exercises described above.
Learn more by reaching out to us at www.FemmeNatale.com.
DISCLAIMER: ALWAYS CONSULT A HEALTHCARE PRACTITIONER & YOUR OWN INTUITION PRIOR TO BEGINNING ANY EXERCISE PROGRAM.