5 things every woman should know about her pelvic floor:
If someone told you to do a kegel, could you? Some women can, but research finds that other times,alone. That's where a pelvic floor physical therapist comes in. Through both manual work and devices that stimulate your pelvic floor muscles providing biofeedback, a pelvic floor physical therapist can help you understand how to work these muscles.
: The perineal body should move up and in, your anus should contract, and your clitoris should "nod." "They should all happen at the same time in a neutral pelvis position." Also, when you kegel, you want to be working your deep ab muscles, the transverse abdominal muscles — and avoid contracting your glutes. Not using your abdominal muscles enough or gripping your butt muscles can cause many women pelvic floor muscle dysfunction, she says. It means you're not allowing your pelvic floor muscles to properly function.Despite what you may have read, not *everyone* needs to strengthen their pelvic floor with kegels.
"For these people, my favorite stretch is Happy Baby," says Peterson. If that's too extreme, start with your legs on the ground and your soles together, she suggests. Learning how to do proper diaphragmatic breathing, or belly breathing, is also one of the first steps a therapist might teach you if you have tight pelvic floor muscles.
And it's not just the areas you might immediately think of, she adds. "Often times the backs of the legs , the front of the hips , buttocks , and deep rotator muscles all need stretching and strengthening. It is also important that the hip muscles and abdominal muscles surrounding the entire pelvis are truly 'healthy' muscles, meaning they are both strong and flexible.
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