Pelvic Floor Exercises
Regain Control of Your Body Starting Today!
Pelvic floor exercises are often also called Kegel exercises. They are promoted as the starting point for building pelvic floor strength.
I am a strong advocate for including pelvic floor exercises in both your prenatal and postnatal workouts. This why you will find dedicated workouts for each week in my online program.
During pregnancy and after childbirth, your pelvic floor muscles are lengthened and weakened and as a result can cause incontinence.
If you strengthen your pelvic floors then you will be helping to prevent or reduce the severity of incontinence.
In other words; if you perform pelvic floor exercises correctly they can help to protect you from leaking urine during and also after your baby is born.
Be sure to see how our post-baby recovery and exercise program can help you to restore pelvic floor function.
You will experience many body changes when pregnant and also after childbirth. By strengthening your pelvic floor now you can help reduce or prevent incontinence.
During the postnatal period, you must also include safe diastasis recti exercises to ensure you do not cause further separation.
Where are Your Pelvic Floor Muscles?
The pelvic floor muscles are between your pubic bone at the front and your tailbone at the back. The pelvic floor muscles support the bladder, bowl and uterus.
The openings from your bladder, your bowels and your womb all pass through your pelvic floor. They also maintain bladder and bowel control.
What is Pelvic Floor and How Do I Activate it?
What Do Pelvic Floor Muscles Do?
Pelvic floor muscles provide support to the organs that lie on it.
The sphincters give us conscious control over the bladder and bowel. This is so we can control the release of urine, faeces (poo) and flatus (wind) and allow us to delay emptying until it is convenient.
When the pelvic floor muscles are contracted, the internal organs are lifted and the sphincters tighten the openings of the vagina, anus and urethra. Relaxing the pelvic floor allows passage of urine and faeces.
Pelvic floor muscles are important for sexual function
In men, it is important for erectile function and ejaculation.
In women, voluntary contractions (squeezing) of the pelvic floor contribute to sexual sensation and arousal.
The pelvic floor muscles in women also provide support for the baby during pregnancy and assist in the birthing process. The muscles of the pelvic floor work with the abdominal and back muscles to stabilise and support the spine.
How to Perform Kegel Exercises
Some exercises place more stress on the pelvic floor than others.
It is essential that you discuss any concerns with your pelvic floor with your doctor prior to commencing exercise to ensure that all exercises and activities are appropriate for you.
When you perform pelvic floor exercises you must pay attention to using the correct technique to ensure maximum benefit.
Why are Pelvic Floor Exercises Important Later in Life?
Often later on in life, after menopause, a weak pelvic floor can lead to prolapse which is where the pelvic organs move down and push against the walls of the vagina.
The good news is that by performing exercises now to protect your pelvic floor you can reduce the possibility of this occurring.
When you perform Kegel exercises you must pay attention to using the correct technique to ensure maximum benefit.
Pelvic Floor Exercises with Kerryn
Watch this video as I show you how to correctly perform pelvic floor exercises.
Symptoms of Pelvic Floor Problems
1. Losing control of their bowel.
2. Accidentally leaking urine when you exercise, play sport, laugh, cough or sneeze.
3. Leaking urine when you cough or sneeze.
4. Accidentally leaking urine when you are being active or playing sport.
5. Pain in the pelvic area.
6. Constantly going to the toilet.
7. Finding it difficult to empty their bladder or bowel.
8. Accidentally passing wind.
9. Painful sex.
10. Poor sensation or leaking during sex.
11. A prolapse.
Learning how to correctly do your pelvic floor exercises can be a challenge. But once you know how to do them, they can be done anywhere without someone knowing.