Activate your Pelvic Floor

The pelvic floor forms a bowl at the bottom of your torso and is vitally important to pelvic stability. The pelvic floor assists in stabilizing the position of the pelvic organs as load is transferred through the pelvis; it is part of the “core”. Pelvic floor exercises are also called “Kegel exercises”, after Dr Arnold Kegel who developed them.

In order to train them you first need to identify your pelvic floor muscles. Try to tighten your muscles around your vagina and back passage and lift up, as if you’re stopping yourself passing water and wind at the same time. A quick way of finding the right muscles is to try to stop the flow of urine when you’re in the toilet.

To contract the muscles do the following:

SLOW CONTRACTIONS
• Lift your pelvic floor muscles to a count of 10
• Hold the muscles tight for 10 seconds
• Relax the muscles and rest for 10 seconds
• Repeat the contractions up to 10 times (slowly)

Try not to hold your breath, tighten your abdominals, thigh or buttock muscles – you’ll be using the wrong muscle groups.

FAST CONTRACTIONS
• Lift your pelvic floor muscles quickly
• Hold the contraction for 1 second
• Relax the muscles and rest for 1 second
• Repeat the contractions 10 X

Try to do 1 set of slow exercises and 1 set of fast contractions between 2 to 6 times a day, everyday.

Email me your questions and concerns at info@gaiaadventures.com. I am here to help train you and your clients.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com (click here to access my blog, Facebook and Twitter links)


UPCOMING EVENTS:

Core Activation and Assessment Techniques mini-workshop
Sunday May 29, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

My next stability ball workshop (basic 2 day) Vancouver June 17,18 (basic) sign up for 1 or 2 days or June 19 (advanced body ball workshop) accredited for Massage therapists and Personal Trainers http://www.gaiaadventures.com/bodyball.html. I hope you can join me.


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com