In the last blog post we talked about whether or not Kegels were a good idea. (If you haven’t read it yet, read it here that first!) Sometimes we don’t need to strengthen a muscle group that is already too tight and turned on all the time. But sometimes we do need to strengthen to give support to the pelvis. So how do we Kegel?
Being able to contract the pelvic floor muscles is challenging for many women. First of all, we have very little awareness of the muscles - we don’t see them doing anything (unless we put a mirror down there), our cultural or family background may have influenced how our brain perceives them, and after kids, moms often have more trouble because the brain-muscle connection gets disrupted. In the clinic, we go through many steps until my client “gets it”.
Here are some things you can try at home to connect with your pelvic floor and activate the muscles. With all of them, remember that the pelvic floor is best when it works as a team with the core - connect it with your breathing by contracting with the exhale and releasing with the inhale (read more about that here):
Remember this is general information only, not intended as medical advice. Contact me to schedule a consult for the right program for you!
Jill Heath is a licensed physical therapist and owner of She PT, LLC. She received a Doctorate of Physical Therapy and B.S. in Exercise Science from Northern Arizona University. During years of practice helping individuals of all ages recover from a variety of conditions, she developed a passion for working with women. She opened She PT, LLC with the purpose of meeting not only the unique physical needs of women, but also empowering women to take charge of their well-being by making care accessible.