Bringing Awareness to Your Pelvic Floor Through These 3 Exercises
Bringing Awareness to Your Pelvic Floor Through These 3 Exercises
Britton Taylor Chaves, Prenatal Yoga Teacher
You may have heard about “kegels” exercises at a relatively young age — your best friend or a glossy magazine touting the benefits of the exercise in increasing sexual pleasure. While pelvic floor function is an essential part of a woman’s overall health and wellbeing, many women do not become aware of these muscles until pregnancy or childbirth (or when something is wrong).
As a part of holistic health and overall awareness of our body, we encourage you to explore and connect with your pelvic floor, no matter where you are (trying to conceive, pregnant, postpartum, menopausal, or simply just interested!).
Photo by Victoria Gloria
What are the pelvic floor muscles?
The pelvic floor muscles internally support your uterus, bladder, small intestine and rectum and help these pelvic organs function. On the outside, you can think of your pelvic floor as a diamond shape, starting from your pubic bone to your two sits bones on each side and your coccyx at the tip of your spine. These muscles can move up and down (contract and bulge), movements that can be manipulated to release and strengthen the pelvic floor.
Photo via Intimina.com
Why would you want to release or strengthen your pelvic floor?
Did you ever make fun of your mom, aunt or grandma for having to make multiple stops to go to the bathroom on any road trip? While pelvic floor disorders can be common in women, especially as they age, it is not a normal part of aging. Pelvic floor exercises can help improve your control over your bladder function, reduce the risk of prolapse, aid in your recovery from childbirth and yes, even increase sexual pleasure and health.
Here are three easy exercises to try at home to draw awareness to and strengthen your pelvic floor.
DIAPHRAGM BREATHING
Start by lying down, or if you are pregnant (or simply uncomfortable on your back) this can be done sitting down. Place one hand on your belly above your belly button and the other on the side of your ribcage.
As you inhale, fill up your belly, ribcage and chest and feel with your hands as this area expands. If it helps, you can think of gently pressing into the hands on your belly and side ribs to completely “fill up”. Notice on the inhale, your pelvic floor (that diamond shape) softens and maybe even bulges towards the ground slightly.
As you exhale, bring your attention first to your pelvic floor. You may notice it returns to its natural state or draws inwards ever so slightly. You will also feel your ribcage, chest and belly deflate and move back to a neutral position.
While this exercise may seem simple, using your breath to draw awareness and feel the changes in your pelvic floor as you breath is an essential part of connecting with your pelvic floor.
Photo by Victoria Gloria
BRIDGE POSE
Start lying on your back with your knees bent, feet hip-width distance apart and your heels in line with your sits bones. Have your hand flat on the ground alongside your body, palms facing down.
On an inhale, lift your hips up to the ceiling and pause. Release any gripping of your seat, bringing your awareness to the diamond shape of your external pelvic floor muscles. Think of lifting your pelvic floor by drawing the four corners of the “diamond shape” together to meet, again making sure you are not gripping your seat.
By allowing the muscles in your seat to release, you are encouraging your back and pelvic muscles to engage and do the work for you. On an exhale, release your hips back down to the floor and relax your pelvic floor muscles. Repeat 5 times, using your breath to control your movements.
Photo via Lisa Day Yoga
Elevator Kegels in Supta BadDha konasana
Different than your traditional kegel exercise, an elevator kegel allows you to make a true connection with your pelvic floor. This exercise is best done in Supta Baddha Konasana or reclined bound angle pose. First, bring your feet to meet in front of your body with your knees bent (Baddha Konasana) then gently release your back to the mat. You can use bolsters or a pillow to support you, if lying on your back is not accessible.
Begin with your diaphragmatic breathing, bringing your awareness to your pelvic floor. Start to picture your pelvic floor muscles as elevator doors. Inhale and then on an exhale, draw the two doors to close, meeting in the middle. Once you have identified this movement, while still engaging and keeping the “doors” closed, begin to lift your pelvic floor as if you are going up a floor in the elevator and release. Repeat this five times and rest.
If you are interested in learning more, there are many resources out there about pelvic floor health and exercises. Check out some of our favorites: @erikalundywellness, @every_mother, @thebloommethod, @the.vagina.whisperer on Instagram.
References
Mayo Clinic. (2020). Kegel exercises. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
The Bloom Method. (n.d.). Retrieved from https://thebloommethod.com/pelvic-floor-strength-comes-with-balance/
Britton Taylor Chaves (RPYS + RYT 200) – Britton is a yoga teacher specializing in prenatal + postnatal yoga. She teaches throughout Connecticut and leads private yoga and mindfulness courses. Britton is also a Social Media Content Manager specializing in wellness and supporting women entrepreneurs. Follow her @brittontaylorchaves on Instagram.