Strong Pelvic Floor Series: Strength Moves

Here's Part 2 of how to have a strong, healthy pelvic floor for better posture, power and overall performance.

Let's add some Pelvic Floor Strength Moves to your REST Toolbox.

Remember your Pelvic Floor Muscles (PF) are the base and foundation of your Core.

When strong and healthy, they coordinate with the diaphragm and abdominals as you inhale and exhale during physical activity to support and stabilize the spine.

If you've got PF weakness, it might show up as

• leaking urine during activity (stress incontinence)
• pain in your back or pelvis
• tightness in your shoulders
• poor posture

​You may not have issues with a cough or sneeze (forced exhalation) but leak after running 20 minutes (dysfunctional breathing or endurance issue).

If you're having signs of PF weakness, it's time to do some Pelvic Floor Prep Work.

*Gif from Burrell Education- another great resource for women's health programs.

PELVIC FLOOR  PREP WORK

The goal is to learn how to contract your pelvic floor muscles properly (Kegel Exercise) while having good form (posture) and using diaphragmatic breathing during exercise or functional activities.

A proper Kegel is done when you can contract the PF without the rest of your body tensing up.

Easier said than done, especially when you start moving your body while you Kegel.

GETTING STARTED:

1. Find & Feel your Pelvic Floor Muscles- can you contract and relax the PF (Kegel Exercise) while holding a neutral position of your pelvis? It's a diagonal up, back and in motion.

2. Add Diaphragmatic Breathing-

• Inhale to prepare. 
• Exhale & contract the Pelvic Floor (Kegel Exercise) for a few seconds. 
• Inhale relax. 
• Exhale contract and repeat the cycle for a minute or so.

​Can you Kegel & Breathe while having good posture and form? 

3. Brace and Move- Prepare for a movement or exercise by turning on your Pelvic Floor Muscles (Kegel Exercise) and lower abdominals then HOLD that posture (Bracing) while you do a movement or exercise.

Can you brace, breathe, and move without losing your posture and a pelvic floor contraction?

PRO TIP: start connecting with your PF while lying down or seated then progress to standing or moving your body.

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OVER TO YOU: Start practicing daily & take your time doing the PF Prep Work so you can avoid the more common mistakes when you Kegel. If you're not mindful, you'll just be going through the motions without getting any results.

 Do a check in while you Kegel.  Are you? 

• Holding your breath
• Tightening your upper traps and neck muscles (tensing your shoulders up near your ears)
• Bearing down (pushing out)
• Tightening your gluts (butt muscles)

These are all signs you're not staying relaxed or maximizing your Kegel.

If you need some more guidance with the PF Prep Work, check out these Resources:

• How to Do a Proper Kegel
• Avoiding Common Kegel Mistakes    
• Prep Work For Better Core Workouts   

It's never too late to address PF weakness but you'll get better results with a Mind Body Approach to retraining the pelvic floor muscles.

Pilates and Yoga Therapy offer many ways to modify and progress a pelvic floor training program.

Next up: we'll go over 6 Core Strength Yoga Moves that'll help challenge & address weakness or coordination issues of your pelvic floor and core.

To A Healthy Pelvic Floor!

P.S. Want more guidance with your Pelvic Floor & Core using Pilates Rehab? You'll want to check out the updated version of REST Camp: SHINE™... get on the interest list here.