“I have been doing Kegels but I am not sure if I do it right, so I would like you to check…” – so many women consulting me…!!!
I don’t blame you ladies. Before taking my first Pelvic Health PT education course, I did not know either… Isn’t it crazy that we are not educated about pelvic health in school as early as teen age? Knowing how to contract and release your pelvic floor is such an important part of maintaining good pelvic health as a woman! It can be a game changer in your sex life, it can avoid embarrassing urine leakage symptoms, it keeps your your bowel & bladder health on the ball, it provides stability to your pelvis & low back… It is extremely connected to so many functions!! But still, we barely know these muscles even exist, let alone how to exercise them…!
If you want to get my pro tips to learn how to contract & release your pelvic floor (aside from the typical “try to stop your flow of urine” exercise that many women were told to do but is so unhealthy for your bladder!!), this video is for you!
“I want to stop peeing my pants every time I sneeze or cough” is one of the most common reasons of consultation I hear in my clinic. Clients often develop the strategy of crossing their legs to compensate for the poor pelvic floor muscles who just got a little lazy after childbirth or menopause.
Here is a simple exercise you can practice to start re-educating that reflex called “The Knack”. The Knack is a pelvic floor contraction before any increase in intra-abdominal pressure (such as when you sneeze, cough or laugh hard). It normally happens naturally without thinking about it, but when the pelvic floor does not work properly following hormonal changes or pelvic trauma, this reflex can be lost.
But hey!! Don’t worry, there’s something you can do!! Try this out:
You have been told that some core workouts are better than others during & after pregnancy but you’re not sure what that means? Watch this!
PS: This also applies to anyone doing core workouts to protect your back and avoid injuries!! But moms are just more vulnerable to injuries because of their overstretch core from baby growing in the abdomen!