She sent me an email the day after her baby girl was born to report she is already practicing her core exercises and in her words...» can get a pretty
good pelvic floor contraction».
Once you have mastered
your pelvic floor contraction and elevation in all three of these positions, you should have no problem incorporating at least 8 - 10 contractions into your daily routine.
Studies have shown that when people are instructed to perform a «Kegel» (
pelvic floor contraction), most people actually bear down or perform the contraction incorrectly.
Remember I recommend no more than 8 - 10 max reps on
the pelvic floor contraction and elevation.
Once we get the pelvic floor to relax some, while working other muscles to provide strength and balance to the pelvis, we can start adding back in
some pelvic floor contractions to provide total strength and balance to the system.
Tightening adductor (inner thigh) muscles during
a pelvic floor contraction is generally not recommended in Australia, and adductor exercises with a band and ball are not understood to strengthen the pelvic floor.
«Kegel» is the term used in North America for
a pelvic floor contraction, named after gynaecologist Dr. Arnold Kegel who coined it in 1948.
Performing isolated «Kegels» (
pelvic floor contractions) can be helpful in the short term, especially early postpartum (eg.
Next, allow the «elevator» to descend (i.e. relax / release
your pelvic floor contraction), and then open the «elevator» doors all the way (completely relax the pelvic floor).
That hip circles WITH the intentional, conscious addition of
a pelvic floor contraction (as you circle forward) and pelvic floor relaxation (as you circle back) resulted in an even better pelvic floor exercise than a kegel alone.
This is a great video that takes you through the feeling of
a pelvic floor contraction and relaxation (a kegel)!
Usually, I'll work with soon - to - be-Moms on learning how to do contractions so that after birth, usually after 78 hours, new - Moms can do gentle abdominal and
pelvic floor contractions to get re-connected to these areas.
In fact, kegels (
pelvic floor contractions and relaxations) are described in detail in my book, and they are a fantastic core strengthening exercise for many — but not all — women.
If you were to ask any woman what is the number one exercise to do for a healthy pelvis and the answer would be «a kegel,» or
pelvic floor contraction.