For many women, pelvic floor muscles are not typically prioritized when it comes to strengthening and maintaining the body. Like many others, I grew up being told to do Kegels. To be honest how many of us do Kegels? I know I didn't. But what I do is practice 'Connection Breath'. A mindfulness exercise should be done before any workout. Before I get into that, I think it is important to go over what the pelvic is for and why. For me knowing the reason for doing something is always a good motivator to add a habit to my daily routine.
1. What is the Pelvic Floor?
According to American College of Obstetricians and Gynecologists. (2017). "The pelvic floor is the group of muscles that form a sling or hammock across the floor of the pelvis. Together with surrounding tissues, these muscles hold the pelvic organs in place so they can function correctly. The pelvic organs include the bladder, urethra, intestines, and rectum. A woman’s pelvic organs also include the uterus, cervix, and vagina." (1)
2. What are the functions of the Pelvic Floor?
The pelvic floor muscles contract to support the urethra, vagina, and anal canal. A well-functioning pelvic floor ensures proper urination, bowel movement, and sexual enjoyment
The pelvic floor provides support for all the internal organs.
The pelvic floor works in conjunction with other muscles in the deep stabilizing system, such as the trunk, diaphragm, multifidus, and transverse abdominis.
The pelvic floor muscles also respond to breathing and changes in intra-abdominal pressure. When you inhale, the diaphragm contracts and descends, increasing intra-abdominal pressure and causing the pelvic floor to move downward. On exhaling, the pelvic floor ascends. This means that the pelvic floor moves in conjunction with the diaphragm, creating a Breath Connection.
3. Steps for Breath Connection.
The goal of Breath Connection is to bring awareness to the relationship between the diaphragm and the pelvic floor, which will improve pelvic floor activation.
Lie down on your back with your knees bent and feet on the ground, hip-distance apart. Allow your knees to fall inward and connect.
Place your hands on your belly and close your eyes.
Take a full breath in through your nose, filling up your lungs. Notice how your belly expands as your diaphragm descends. Observe the increase in intra-abdominal pressure and the pressure on the pelvic floor.
Exhale and allow your belly to soften as you release the intra-abdominal pressure. Notice how your pelvic floor ascends.
Continue this practice for a few minutes. It will improve your awareness of pelvic floor activation. Do this before every workout.
How to Strengthen Your Pelvic Floor with These Yoga Poses:
Conclusion.
By doing this practice every day, your future self will be grateful that you did. For more pelvic floor strengthening and Breath Connection, try Yoga with Heidi's Pelvic Floor Yoga Flow.