|
07-12-11, 02:30 PM | |
VF Supporter
Join Date: Dec 2006
|
More than you ever wanted to know about the PC muscle ;)
My mother had a prolapsed bladder about 5 years ago, and I started getting obsessed with the PC muscle. I discovered many things:
1) Although a lot has changed in the 30 years since my brother was born, a lot has not, and in particular, although there is a lot of information out there about the PC, it is kinda hard to find. The past 5 years have changed it somewhat with the baby boomer generation getting older, and dealing with incontinence issues, but it is still not talked about openly. (ok...off my soapbox now .) 2) Kegels as we were taught in the 80's are not really the way to go, as they don't exercise the full PC muscle. 3) To exercise the full PC muscle, you start by squeeze your sitz bones together, squeeze your your tailbone and pubic bone together (or try to...just imagine it and that is probably enough) and squeeze the entire area between them...that is a kegel as it should be. The Callanetics Evolution dvd has a discussion about the PC muscle, and Callanetics done this way will develop your pelvic floor. Anna Benson developed two workouts that focus on developing the pelvic floor, Indeprime and Rootlock, but I have not done them. She recommends using Smartballs, which caused quite a stir here on VF (and not in a good way,) but it might not be a bad idea, especially after 5 kids. Smartballs help by giving your body something to squeeze against when doing a kegel. Yoga and Pilates done properly will also use the PC muscle. That could be a way to go too. However, since they don't directly work the PC muscle, it is possible to do those style of exercise with the the PC muscle, and you may unintentionally not activate the PC while doing those exercises (I did for a long time...until my pilates instructor finally spelled it out for me.) hth. |
07-12-11, 04:27 PM | |
VF Supporter
Join Date: Oct 2001
Location: Kansas City
|
I have two words for you: KATY BOWMAN. Her blog has some EXCELLENT info about the pelvic floor and proper biomechanics for strengthening it.
www.katysays.com Search for "kegels" and "pelvic floor." The woman is a genius. |
07-15-11, 07:28 PM | ||
VF Supporter
Join Date: Jul 2006
Location: N. Idaho
|
Quote:
Pam |
|
07-16-11, 08:52 AM | ||
Join Date: Dec 2010
Location: Germany
|
Quote:
In the "down there for women" video http://www.alignedandwell.com/index....2107&Itemid=92 Katy Bowman says: "strengthening and mobilizing the inner thigh muscles will help support your pelvic floor and your lower abdominals." Then she demonstrates an exercise where she holds a cushion between her knees for 60 seconds and prescribes using this exercise 3x a day, working up to 60 second holds. Maybe it's not about "accessing the pelvic floor" by squeezing the ball but about strengthening the inner thighs which help support the pelvic floor... I don't know. Anyway... Susan P, I may have to get the down under for women dvd.... or just read everything she's written on the topic! Thanks for sharing the link |
|
Tags |
esther gokhale, katy bowman, kegels, pelvic floor, uti |
|
|