To engage your pelvic floor during exercise, you need to consciously contract and lift the muscles that support your bladder, uterus (if you have one), and bowel. Here's how:
-
Locate Your Pelvic Floor Muscles:
- The easiest way to identify these muscles is to imagine you are trying to stop the flow of urine mid-stream. You are squeezing and lifting. This is just for identification purposes; don't regularly stop the flow of urine. This can cause problems!
-
The Contraction Technique:
- Squeeze and Lift: Once you've located the muscles, contract them by squeezing and lifting upwards, as if you're trying to lift something internally.
- Isolate the Muscles: Be mindful to avoid tightening your abdomen, buttocks, or thighs. The focus should solely be on your pelvic floor muscles.
- Hold and Release: Hold the contraction for about 5 seconds, then release and relax for another 5 seconds. This is a starting point; as you get stronger, you can increase the hold time.
-
During Exercise:
- Conscious Engagement: During exercises like squats, lunges, or planks, consciously engage your pelvic floor before and during the movement.
- Breath Coordination: Coordinate your breathing with the muscle contraction. Exhale as you contract the pelvic floor and inhale as you release.
- Maintain Proper Form: Proper form during exercise is crucial. Engaging your pelvic floor helps stabilize your core and spine, improving overall form and reducing the risk of injury.
-
Important Considerations:
- Don't Overdo It: Avoid clenching your pelvic floor muscles all day long. It's about conscious engagement during exercise, not constant tension.
- Seek Professional Advice: If you're unsure or experiencing any pain, consult a physical therapist specializing in pelvic floor health. They can provide personalized guidance and exercises.
Engaging your pelvic floor during exercise offers numerous benefits, including improved core stability, reduced risk of incontinence, and enhanced sexual function. Practice regularly to strengthen these crucial muscles.
