Loosing confidence and control of your pelvic floor can be such a physically and mentally overwhelming experience.
In fact, it can be so overwhelming that we loose faith we can ever be strong ‘down there’ again. This can be particularly true when we faithfully do our pelvic floor exercises… with very little results. Sound familiar? Read on!
Women often say to me that their pelvic floor ‘doesn’t exist’ or ‘it just doesn’t get stronger’. This is the huge sign they are working the wrong muscles!
We often activate deep abdominal muscles that creates an inner ‘lifting sensation’. However, this actually works muscles above the pelvic floor and not the pelvic floor itself… so you don’t experience results, despite doing the hard work!
So, my No. 1 tip for pelvic floor strength, is to understand what and where you are trying to work.
I break it down into 6 simple muscle movements:
1) Clitoris lift and release
2) Close and relaxing of the vaginal entrance
3) Lift (and lowering) into the vaginal canal
4) Close (and opening) of the anal sphincter
5) Lift into the back passage and release
6) Subtle lifting of the whole pelvic floor sling / undercarriage, from the tail bone right the way to the pubic bone at the front of our pelvis.
If you’re still not sure, you can access my PDF quick guide here.
For many people, particularly with complex or long standing pelvic floor issues, it takes weeks to rebuild the connection with these muscles.
But this foundation work is essential to rebuilding functional strength. In fact, the more time we spend in this zone of refining muscle activation, in the areas that we find it hardest to connect, the better the results!
And when we talk about reps, hold and quick squeezes, we shouldn’t be rushing to progress these, until we are really confident in connecting with each of the 6 principle actions above.
But when you are ready to progress things, you want to be working on good quality contractions (reps) until you feel the muscle fatigue and your form falter. This point becomes the maximum number of reps to do before you rest and then repeat. For some people, we this will be 2 reps and others are ok at 10 reps.
Then add in longer holds… again working to identify the point when you cant hold effectively. This becomes your maximum hold length and gives you a focus to gradually build on.
So, next time you find yourself gripping and sucking everything up for dear life, take a moment to let go and check you are actually working the muscles of your pelvic floor and not your abs!
NOTE: Please always, seek support and guidance from your GP or women’s health physio.
