After a few days of this or weeks you will then be ready to move on to the next phase — contracting your TA and
PF muscles together as you exhale.
Studies have shown an increase in contractile force of our TA and
PF muscles when activated together vs. contracting individually.
The first step is to squeeze
your PF muscles as if to stop the flow of urine or the passing of gas.
Not exact matches
The second part — the
PF elevation — can not be felt with palpation since the
muscles that are working are internal.
The elevation of your
PF that is the second part of the Kegel contraction works the
muscles of your pelvic floor that have endurance roles.
The movement you are feeling is the contraction of your TA (Transversus Abdominis)
muscle which cinches up your midsection and works in a coordinated fashion with your
PF.
Even though it's a different type of injury and diagnosis than plantar fasciitis, try the same therapy as I show in the plantar fasciitis video as the
muscle imbalances that result in fat pad syndrome are similar to
PF.