Pelvic Floor Technique improves Core abdominal strength

The Pelvic Floor Technique requires some effort to perfect, but its very worthwhile -you certainly wont regret your patience. Pelvic floor exercises are grossly under-estimated in their relevance and importance. They are one of the best abdominal exercises for developing core strength. (Follow these links for more important information).

Before we begin, we must find the right muscles to perform your pelvic floor exercises. The muscles you use to try to stop the flow of urine are the ones you will use to do the exercise. However, this is simply a test. Doing your the exercises while your bladder is full could actually weaken the pelvic floor.

To get the maximum benefit, focus on contracting only your pelvic floor muscles, not to the muscles in your abdomen, thighs or buttocks. ITS IMPORTANT TO CONTRACT THIS MUSCLE ON THE EXHALED BREATH.

It is also important that you consult your doctor or other health care provider if you are unable to manage. So.....let’s get into it. We describe here 2 sets of cues.

Cues to 1st Pelvic Floor Technique

• Contract your pelvic floor muscles as above.
• Hold the contraction for 3 seconds then relax for 3 seconds.
• Repeat 10 times.
• Once you've perfected 3-second muscle contractions, try it for 4 seconds, alternating muscle contractions with a 4 second rest period. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.

Perform a set of 10 exercises, three times a day.

Cues to 2nd Pelvic Floor Technique

This will take a little time to master this method but, believe me, its worth it. This is my favourite.

• Sit up or lie down if its easier – you can do it standing up when you get to master the technique.
• Place one hand on your pubis bone (see diagram) and the other on your coccyx
• Inhale expanding ribs
• Exhale and gently draw the pubis bone down toward your coccyx If you have trouble, it is suggested you imagine a sharp needle moving towards your pubis bone – Ouch! that will certainly help you learn – and quickly!!!
• Inhale again and repeat .

My suggestion: The technique will get easier the more often you do it. I do it at red traffic lights (forget the mobile) and roundabouts. Its become a habit.

TIP: Another really important point to remember is posture. If we sit in a slumped position, there is downward pressure on the pelvic floor. Sitting upright on our sit bones, and with our tummy muscles relaxed (forget about pulling it in), our pelvic floor muscles and other core muscles, remain activated and working nicely for you constantly. If you can do this regularly, you notice the difference in no time. Happy days!!

For further great information about the pelvic floor and Kegel exercise, this chiropractic help-site is very well worthwhile: CHIROPRACTIC-HELP.

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