Not Your Average Kegel

Our pelvic floor is a part of our core. Think of the core like a cylinder: the top is your diaphragm, the bottom is your pelvic floor and then you have your abdominals in front, obliques on the sides and various muscles around back helping to support your spine. And all of these parts are working together when we move and breathe. Or, at least, they should be working together. Unfortunately, it's all too common for women AND men to have dysfunctional pelvic floors, especially as we age. (Yes, men have pelvic floors too!)

Pelvic floor dysfunction occurs when there is either too much tension on the pelvic floor muscles (high tone) or not enough (low tone) contributing to urinary incontinence, constipation, pain during intercourse or pain in the lower back, pelvic region, genitals or rectum. (https://www.beaumont.org/conditions/pelvic-floor-dysfunction)

And while more severe cases of pelvic floor dysfunction might require the help of a medical expert, in many cases doing Kegels can be very beneficial when it comes to strengthening and controlling the pelvic floor muscles. (Click for more info on Kegels for women and Kegels for men.) But we need to remember that not everyone is in need of more tightening down there. There is a large population of adults who may have an over-active pelvic floor, so the "relaxing" phase of a Kegel is just as important as the "contracting" phase.

Try this breathing exercise: sit up straight or lay flat on the floor and take in a deep breath through your nose. As you inhale your diaphragm gets pushed down and so does your pelvic floor so let those muscles fully relax and let the air fill up your lungs and feel your ribcage fully expand in all directions. Hold that breath for just a few seconds then slowly exhale out of your mouth. As you exhale your diaphragm raises back up and so does your pelvic floor so fully contract those muscles and let all the air out of your lungs. Feel your ribcage draw back in and your core muscles brace when you push out the last bit of air. Repeat several times.

This video may help as a visual.

Video credit goes to Jeanice, and you can follow her on Instagram @mypelvicfloormuscles.

Synchronizing your Kegel exercise with this deep breathing exercise can help train the core muscles to all function together, function correctly and can teach the pelvic floor muscles to fully contract and fully relax. This exercise can be done several times daily or as needed (if you are experiencing more severe pelvic floor issues or any pelvic floor pain, please consult a physician before trying this exercise).

Having a healthy pelvic floor can significantly improve a person's quality of life. With a healthy and functional pelvic floor, your time in the bathroom can be much less stressful, and your time in the bedroom can be much more enjoyable. So don't be shy! Talk to your physician if you have questions, and start Kegel-ing today!

In Health and Happiness,

Strong Enough PT