Pelvic Floor Exercises
Pelvic Floor Exercises are EVERYWHERE! I often get asked, “what exercises should I be doing for my pelvic floor”. I wish it were a one size fits all model but unfortunately, it isn’t that easy. It is important to first know YOUR pelvic floor.
Beyond Kegels
Kegels are the famous pelvic floor exercise where you contract and relax your pelvic floor. If you feel like you have been doing your Kegels for years but still feel like you have a “weak” pelvic floor, here are a few possibilities:
- You may not be contracting the right muscles. A lot of muscles can compensate for the pelvic floor (ex. adductors and glutes).
- You’re contracting the right muscles, but only when you do a Kegel. This may not be carrying over to your everyday life activities.
- You’re contracting them too much, which causes them to be overactive (think about contracting your bicep all day long…ouch)
First Step to Knowing Your Pelvic Floor
I know it may seem a bit awkward but you can do an internal check yourself to know what your pelvic floor is doing! Get up close and personal with yourself.
- Insert a clean finger into your vagina about two inches.
- Exhale gently and try to tighten your vagina around your finger.
- You should feel your pelvic floor squeeze symmetrically around your finger and lift up towards your head (should feel like a baby sucking on your finger).
- Can you hold for 10 seconds?
- Can you do 5 quick contracts and fully relax between each one?
OVERACTIVE Pelvic Floor
- Are you stressed out and feel like you hold a lot of tension?
- Do you experience constipation?
- Pain with sex?
- Leaking with sneezing or running/jumping?
- Having difficulty feeling your pelvic floor relax during a kegel?
- Difficulty starting to pee or you have a 2nd pee?
Under-Active Pelvic Floor
- Difficult time feeling a kegel?
- Urine leakage?
- Tampons sometime feel like they could fall out?
- Sex just doesn’t feel the same?
- Heavy feeling in your vagina?
Alternative Pelvic Floor Exercises
Overactive Pelvic Floor
Relaxation breathing thinking about letting your pelvic floor relax or lower down. You can do this while lying on your back with your feet up on the bed or even if you are sitting in your car.
Wide Stance Squat
A wide stance squat is a great way to challenge the pelvic floor! Before going all out, try doing mini squats first to see how your pelvic floor reacts. Then you can progress to a full squat and then loading it with weight.
Bouncing
Muscles gain strength when we challenge them or load them. Bouncing is a great way to challenge the pelvic floor! If you have symptoms with this (leaking, pressure, or pain) then this may be too challenging.
I hope this helps! Please reach out to me for further guidance!
