Did you know the number one reason women are admitted to assisted-living is due to pelvic floor dysfunction, specifically urine and fecal incontinence (lack of ability to control urine and feces).
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| Internally, a picture of the pelvic floor from above. If you were to drop your chin to your chest, and look directly down into the bottom of your pelvic floor. |
The pelvic floor is a critical component of the core. It is the ultimate support for all of the abdominal contents, and can become dysfunctional from:
- saggy muscles (hypo-tonic pelvic floor)
- · tight / restrictive muscles that spasm (hyper-tonic pelvic floor)
- · or even both (hypo & hypertonic!)
Therefore, it is important to lengthen and strengthen the pelvic floor!
The pelvic floor needs more attention in postpartum women—including those who have had a Cesarean Section.
Fitness experts speak openly about general conditioning. But in addition to muscular endurance, flexibility training, and abdomen exercises, there should be an emphasis on the pelvic floor muscles—particularly when teaching core exercises. As we age, muscles lose ability by tightening and weakening, and the pelvic floor is no different. It needs conditioning, and a strong pelvic floor directly contributes not only to life satisfaction, but also to overall abdominal tone, posture, digestion, a healthy spine, and more.
The muscles of the pelvic floor—shown in the diagrams at right—connect the tailbone, “sit bones” (bony protrusion felt in the center of each buttock when sitting) and the pubic bone. These muscles make a figure-eight around the urethra (opening for urinating), vagina (opening for baby) and the rectum / anus (opening for defecation). To help locate or feel the pelvic floor muscles, focus on the muscles you relax when urinating, defecating and giving birth. If you are having difficulty releasing these muscles splash / spray warm water over the area. To contract the pelvic floor muscles, spray cold water over the area, or pretend to stop the flow of urination without tightening the inner thighs or buttocks. Typically this is a useful technique to practice in the shower or with a peri-spray bottle. Often, postpartum a peri-spray bottle is provided to patients by hospitals, Midwives or birth facilities to promote healing and reduce infection of the perineum.
At Bella Bellies I emphasize the relaxing phase of the movement, to prevent over-tightening of the pelvic floor, which can wreak havoc on the core. However, when relaxing and opening the pelvic floor, never push or bear down—the relaxing and opening phase of a kegel should come naturally and not be forced (similar to urinating or having a bowel movement).
The "How-To" on kegeling!
To kegel, begin by pulling the pelvic floor in-and-up and holding for 2-3 seconds. Then follow this in-and-up movement by relaxing and opening for 2-3 seconds. As soon as you are able, lengthen the contraction phase and the relaxation phase of your kegel repetitions to 3-5 seconds. The pelvic floor is comprised of 70% slow twitch muscle fibers. To condition or train these muscles, you must pause and hold the tightening of the kegel for 3-5 seconds, and open and relax the pelvic floor for 3-5 seconds. This will help train the nerves in the pelvic floor to in-differentiate between contracting and relaxing (helping to prevent incontinence as we age). Conditioning these slow twitch muscle fibers has many positive effects: strengthening your core, improving your posture, preventing pelvic floor dysfunction, improving your sex life and more.
To kegel, begin by pulling the pelvic floor in-and-up and holding for 2-3 seconds. Then follow this in-and-up movement by relaxing and opening for 2-3 seconds. As soon as you are able, lengthen the contraction phase and the relaxation phase of your kegel repetitions to 3-5 seconds. The pelvic floor is comprised of 70% slow twitch muscle fibers. To condition or train these muscles, you must pause and hold the tightening of the kegel for 3-5 seconds, and open and relax the pelvic floor for 3-5 seconds. This will help train the nerves in the pelvic floor to in-differentiate between contracting and relaxing (helping to prevent incontinence as we age). Conditioning these slow twitch muscle fibers has many positive effects: strengthening your core, improving your posture, preventing pelvic floor dysfunction, improving your sex life and more.
As a trainer, I strongly recommend making kegel exercises a habit by routinely practicing kegels during one of your daily activities: while brushing your teeth, while eating, or while nursing/feeding the baby. At Bella Bellies, most women find it easiest to practice kegels in the shower. The warm water often helps a woman focus on the muscles of the pelvic floor that relax during the opening phase of the kegel. Regardless of where you routinely practice kegels, the nicest thing about this exercise—aside from the fact that it works—is that the muscles are deep, and no one should be able to visually see you are performing them, so you can do them anywhere. Ideally practice kegels at the end of the day. This helps to ensure the musculature is strong to support the weight of your bladder, uterus and bowels during your activities throughout the course of your day, with out straining the ligaments.
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Begin by working with the pelvic floor for 15 seconds, when ready progress to 30 seconds and finally a minute.
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