I know you are familiar with the word “Kegel.” You’ve probably been told by your GYN to practice “kegels,” but don’t really know how, what or where these muscles are the correct way to practice a “Kegel”. Unfortunately, most women practice the wrong way and cause more damage to their female body. Understanding your female body is critical to restoring pelvic health, it’s not easy.
Here’s what I hear all the time from clients. “I practice Kegels 3x’s a day and nothing is happening.” “I don’t understand what I am doing.” I don’t know my anatomy, or how to breath properly when exercising.” “I really don’t understand these exercises.” What should I do?
Then, there’s the uncomfortable story women hesitate to bring up -their pelvic pain when they sit, stand, exercise, or even during intimacy.
Whether woman suffer from a leaky bladder or pelvic dysfunction, Women are led to believe that it’s normal and this happens to all women during pregnancy, postpartum, perimenopause, menopause, the lingering effects of female surgery or just because you are aging or YOU ARE A WOMAN
Ladies, this is NOT TRUE!
“Kegel’s are not your answer! You may ask why? Just because a Kegel may work for some women it may not be healthy for YOU. A Kegel is sometimes prescribed without the proper questions or assessments. And this is why it’s so important to be informed!
Let me share some body wisdom…your breath and breathing muscle the “diaphragm”, your posture, the pelvic floor muscles and deep abdominal muscles and your deep back stabilizing muscles are all connected and need to be activated to practice a Kegel.
In order to heal & restore your pelvic power it is essential to learn how to contract, relax and release your pelvic floor. But most importantly to relax and release the pelvic floor prior to strengthening with a reverse Kegel. Too much tension or contraction in the pelvic floor equals weakness.
Try not to make these mistakes
#1 Are you sitting, standing, or exercising with bad posture?
We’ll talk about sitting.
Do you sit on your tailbone, are you crossing your legs, squeezing your butt and inner thighs? If so, you increase pressure in your belly causing downward abdominal pressure to your pelvic floor & organs. Try sitting only for 30mins. at a time then stand up and take a walk or stretch. Bad posture will compromise your pelvic floor and organ function.
#2 Have you been holding your breath?
Breath holding is not stability. Squeezing and holding your abs in all day is unhealthy, Strong and active can cause pelvic pain, painful sex and weak pelvic floor muscles. So, how should you breath? Practice diaphragmatic breathing.
INHALE: allow your ribcage to expand and your belly bloom as your lungs fill with air. You will sense the diaphragm rise and your pelvic muscles release.
EXHALE: the “Diaphragm” will co-activate with the “Pelvic Floor Muscles”, “Transversus”, and “Multifidus”. You will sense an upward and inward movement as these muscles work together.
#3 Are you squeezing too hard?
If you are body conscious and notice that you have flabby muscles you may go to a gym practice strength training. However, this is not true for your pelvic floor. If you squeeze your pelvic floor muscles to hard and too often you may think that you are strengthening them, No, not at all. Your pelvis can be out of alignment, your muscles can be out of balance and over contracted…So what do you do? Align your pelvis and practice in “neutral position.” Then, practice a reverse kegel to relax, lengthen and reduce tension in the pelvic floor before practicing a traditional Kegel.
#4. Do you activate your core & pelvic floor with breath? Or are you squeezing your butt?
Most women are taught to squeeze their butt to activate the pelvic floor, but this can cause a tighter pelvic floor, pelvic pain and lower back pain. It’s essential to co-activate your breathing muscle the “Diaphragm”, deep core muscle the “Tranversus”, your “Pelvic Floor Muscles” and your deep back stabilizing muscle, “Multifidus.” for proper pelvic function.
ART By: Efrain Vargas
Photo #1 Diaphragm
Photo#2 Tranversus deep pink muscle
Photo #3 Pelvic Floor Muscles
Photo #4 Multifidus small deep back muscle
#5. Practicing on your own
Exercise is hard, healing takes time! I understand when it comes to lifestyle changes. But it is a BIG mistake most women make. They wait and wait…thinking their female pain or leaky bladder will disappear. It generally takes 6-7 years to finally find a Women’s Health Specialist that you can trust and feel confident with to help you heal. Do you want to wait this long?
I’ll never forget the times I went to seek help and no-one could understand my pelvic pain. Taking meds was not the answer. For me the pain was my emotions blocked in my lower back and pelvic floor from an attack in NYC. I healed myself, worked with other practitioners and made it my mission to help women understand the need of their own feminine self-care.
Don’t wait years! It’s critical to get the proper guidance, education and relief to heal your female body and live a radiant life! I can support you!
Susan Gala, LMT helps women restore their pelvic power, ease female pain and nourish their body. She created “Feminine Fitness Within™” an Integrative mind-body-soul healing program that helps women bring awareness to their female body, pelvic floor & core, deep core abdominal muscles and so much more. This practice will help you create the physical stability you need for functional living, and the emotional awareness to unlock the power of your womb energy. “Feminine Fitness Within ™” benefits women throughout all stages of life.
Susan is a Licensed Massage Therapist, certified in Pelvic Core & Floor Techniques, Pelvic Pain Relief, The female Pelvis and its Cycles, Womb Healing and STOTT Pilates. She offers private sessions, Group workshops online and LIVE Events. Sessions can also be booked VIA SKYPE or ZOOM globally. Click HERE to schedule a 30-minute consultation with Susan.