The Pelvic Floor

I have had a number of conversations in recent weeks concerning the Pelvic Floor.  What is it?  Does it matter?  The core is the powerhouse, or the band of muscles that circle the body.  Imagine your body is a powerhouse:  the diaphragm is the roof; the abdominals the front; back, hip and glutes the back side; and the pelvic floor is the foundation.  Any realtor will tell you – if there are issues with the foundation of a home, they must be repaired.  The same goes for your pelvic floor. 

Does the strength of the pelvic floor matter?  Yes, the pelvic floor does substantial work.  It plays a role in everyday activities: using the bathroom and having sex.  Many people have weak pelvic floors leading to incontinence and less than awesome intimacy.

How can you improve the strength of your pelvic floor?  First, you need to be able to identify and understand the muscles of the pelvic floor, the levator muscles.  Both men and women use their pelvic floor muscles to stop the flow of urine.  Next time you use the bathroom, try to isolate the pelvic floor by contracting the levator muscles. 

This contraction is a Kegel Exercise.  Originally named after Dr. Arnold Kegel, the exercises are designed to strengthen the pelvic floor by contracting the levator muscles for five seconds and then releasing for five seconds.  The exercises were not intended to be done when using the bathroom, as that prevents the bladder from emptying.  These exercises can be integrated into daily life or within a fitness class.    

How can a fitness instructor incorporate these exercises?  Personally, I find it easier to do with a room full of women.  Because I am a woman; but, the importance for men is equal.  I have found two techniques for including Kegels that work very well. 

First, during my intro I tell everyone we are going to include Kegels today.  Then the silly laughter and awkwardness is out of the way so when I say, “lets add the Kegels here” and then proceed to the five counts, everyone expects it.  The first exercise I use to incorporate Kegels is the shoulder bridge.  I ask the class to perform the contraction at the top of the shoulder bridge and then release back to the floor.  The second exercise is with a Bender Ball, or small ball similarly sized.  I ask the class to place the ball between their knees and squeeze it on my 5 count.  After the quick Kegel exercise, I always recommend they do the Kegel’s on their own when they stop at a stop light, or wait at the grocery store. 

Try some Kegel Exercises with your class and let me know how it goes!  *Check out the SPECIAL OFFER for out Blog Readers*

In Good Health,

MV

References:

mayoclinic.com

US National Library of Medicine https://www.nlm.nih.gov/