You can tell if you are squeezing your pelvic floor muscles by feeling for a slight lift of the perineum, which is the area between your rectum and scrotum.
Identifying Pelvic Floor Contractions
It can be tricky to know if you are engaging the correct muscles. Here’s how to identify the proper contraction:
- Locate the Perineum: The perineum is the area between your rectum and scrotum.
- Perform the Squeeze: Try to contract the muscles you would use to stop the flow of urine midstream or hold back gas.
- Feel for the Lift: As you squeeze, you should feel a slight lift of the perineum. This indicates you are engaging the pelvic floor muscles correctly.
What to Avoid
- Avoid Contracting Other Muscles: Make sure you are not tightening your abdominal, buttock, or thigh muscles. Focus solely on the pelvic floor muscles.
- Don’t Hold Your Breath: Maintain normal breathing during the exercise.
Seeking Professional Guidance
- Physical Therapist: If you are unsure whether you are correctly performing the pelvic floor exercises, a physical therapist can help you identify the correct muscles using biofeedback. They can also teach you proper techniques and offer personalized exercises.
- Benefits of Biofeedback: Biofeedback uses sensors to give you real-time feedback on your muscle activity, which helps ensure you are using the correct muscles.
Signs You Might Not be Correctly Squeezing
- Feeling Tightness in Other Areas: If you feel tension in your stomach, buttocks, or thighs, you may not be isolating the pelvic floor muscles correctly.
- No Lift Sensation: If you do not feel the slight lift of the perineum, your pelvic floor may not be engaging.
- Holding your Breath: If you're holding your breath, you're probably tensing your whole body, which is not correct for a pelvic floor contraction.
Quick Reference Table
| Action | Expected Sensation | Avoid |
|---|---|---|
| Squeeze pelvic floor muscles | Slight lift of the perineum | Tightening other muscles, holding breath |
| Check perineum | Feeling a gentle pull inward/up | Tensing the abdomen or thighs |
| Biofeedback (if needed) | Muscle activity feedback | N/A |
By paying close attention to these sensations and avoiding common mistakes, you can improve your awareness and control of your pelvic floor muscles. Remember that a physical therapist can provide further assistance if needed.
