‘Early Days’ Pelvic Floor/Core Work – Part 1
This is going to be a 2 part newsletter, so you can fully understand the pelvic floor exercise and how to reconnect. I know a few of you struggled doing it during your pregnancy, so I thought I would break it down so could focus on one thing at a time. I know some don’t realise that the pelvic floor and core connect together. So the first exercise is focusing on the Pelvic Floor.
You can do these simple exercises even while lying down.
Exercise 1 – Reconnect to the Front and Rear Pelvic Floor Separately
After a vaginal birth and even after C-Section, your front Pelvic Floor muscles, those supporting the Vagina/Uterus and Urethra/Bladder are usually more traumatized than your rear Pelvic Floor muscles supporting your Anus/Rectum. It’s human nature to work to our strengths and this is usually highly evident when women come to train their pelvic floor muscles, usually the rear muscles are stronger and most women think they are successful at their exercise routine by being able to contract and lift their rear muscles, not noticing that they haven’t really connected and managed to contract and lift at the front. To make sure you don’t make this error…
The Front & Rear Pelvic Floor Muscles
* Simply separate your re-connection work for your front and back muscles…try this
* Cueing for front muscles: Imagine you need to stop the flow of urine, create tension in these muscles and perform a ‘lift and squeeze’ up inside your vagina.
* Cueing for the rear muscles: Imagine you need to avoid passing gas in a crowed lift, create tension in anus and draw the muscles tight up into your back passage.
Practice connecting with your front and rear Pelvic Floor muscles separately in this way whenever you have a quiet moment (at least 3 times a day). You should not feel pain performing this exercise. If you do, please seek advice from your health care provider.