The pelvic floor is made up of layers of muscles that control the flow of urine and feces, affect the enjoyment of sexual activity, support pelvic organs and keep them in place, and stabilize the pelvis and spine in its role as part of the “core.” This series will focus on some crucial components of truly addressing correct function of the pelvic floor. Focusing on function in this area of the body is important for living without fear of leaking or pain with sex, avoiding the heavy, dragging feeling in your pelvis (which could be a sign of pelvic organ prolapse), moving well, and reducing your chance of injury or chronic pain—among other things!
Kegels—Plus!
It’s safe to say that most people have heard of a Kegel: the exercise where you’re told to feel as if you are “stopping the flow of urine,” and that you can “do them anywhere!” Unfortunately, many people perform this exercise inefficiently and leave out a crucial component—the relaxation phase. Improving pelvic floor function is not just about strengthening; it’s often about relaxing those muscles. Without being able to relax and lengthen a muscle, you cannot achieve a full, strengthening contraction. So, let’s work on improving the Kegels you perform to get the most benefit from the exercise.
First, instead of just stopping the flow of urine, think of your pelvic floor as an elevator. You have to close the door first (contract the muscles around your anus and urethra), then slowly start to pull the muscles up and in, like the elevator is rising up into your body. Once you achieve a full contraction, slowly release. When the elevator gets to the ground floor again, make sure to relax!
Just as important as a correct contraction is a good relaxation. Once you contract those muscles up and in, let that elevator come back down and open the door. Relax the muscles. Often, people think that their pelvic floor is weak when, in reality, it might be too tight. So, relax. Take a breath in and feel those muscles settle down into your pelvis before you exhale and move into your next contraction. Yes, you read that right—your pelvic floor relaxes on the inhale and contracts on the exhale. We’ll learn more about this in the next post. Complete ten contractions and relaxations three times per day.
Are Other Muscles Getting Involved?
Be mindful not to squeeze your glutes, hips, or upper abs as you contract your pelvic floor. It might be helpful to place your hands on these areas. While these muscles are related to pelvic floor function and are important to work on, our focus here is contracting the pelvic floor in isolation.
A Word on Habit Forming
Yes, you can do Kegels anytime, anywhere. However, to ensure you actually do them, pair this exercise with an activity you already do. Brush your teeth? Do Kegels afterward. Taking the dog to the park? Do Kegels. Watching TV? Kegel (and stretch while you’re at it!).
Check out the other posts in this series, and if you feel like the habit just isn’t sticking, I’d love to help you on your journey. As a personal trainer, I can provide general pelvic floor health exercises guided by my education and experience, but it is outside my scope of practice to diagnose or treat dysfunction. I will work closely with your physical therapist to ensure you get the care you deserve.
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