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Pelvic floor health ? strengthening your core

The pelvic floor makes up a significant piece of your body?s core, the essence of your very being. The foundation for all movement, balance, stability and flexibility begins in the pelvis. And in times of change, such as during pregnancy, childbirth, perimenopause and menopause, we can support our bodies ? literally and figuratively ? by creating strength in our cores.

You might not know that seven out of ten women have disorders of the pelvic floor. It?s not surprising, given that the pelvic floor supports the bones in the spine; structures the abdominal cavity ? muscles and organs included; controls the passage of urine and stool; facilitates the childbirth process; and contributes to a woman?s sexual pleasure and ability to reach orgasm. What is surprising for many of us, however, is that problems with the above are avoidable.

As a midwife, I have seen what strength and flexibility in the pelvic floor can do for women. Yet many of us think our only option for these muscles is to practice Kegel exercises. Dr. Arnold Kegel discovered in the 1940?s that you can actually strengthen the vaginal muscles by ? get this ? resistance strength training. These squeeze-and-hold vaginal exercises known as Kegels were specifically designed to target pelvic floor strengthening.

Kegel?s research has certainly helped lots of women over the years, but we?ve learned so much more since then! So whether you?re already having pelvic floor issues or want to avoid problems down the road, there?s a lot you can do to strengthen those elusive vaginal muscles, and many compelling reasons why you should.

Tips for Personal Program Success

Timing is everything. Take your first packet of nutrients with your breakfast, when your body can best metabolize the rich ingredients and benefit from the energizing boost they provide.

Let?s explore the pelvic floor and why it?s so important.

What is the pelvic floor?

It may be helpful to visualize your pelvic floor as a hammock that supports all your lower organs. The flexibility and strength of this hammock come from a set of muscles and ligaments interwoven into the bowl-like pelvic walls, closing in at the base to form the pelvic and urogenital diaphragms. Entirely encasing the pelvic floor is a thin wall of fascia, or connective tissue, that covers, connects, and further supports the muscles and organs of the pelvic region.

Here is a simplified drawing of the pelvic floor. This part of our bodies is amazingly complex, and most anatomy texts devote a dozen or more drawings to its explication ? it?s miraculous how all the elements work together to serve their multiple functions. It?s also the case that the pelvic floor varies from woman to woman, so no two are exactly alike!

Written by Carrie Levine, CNM, MSN


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    Disclaimer: The results may vary based on how serious you are to improve your pelvic floor. You have to do kegel exercises regularly in order to see any improvement.

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    Kegelmaster Instructions

    Make sure you lubricate the vaginal area with a water soluble natural lubricant and lubricate the Kegelmaster at the tip. Place the Kegelmaster between your thighs, insert the unit into your vaginal opening until it is firmly in place. You will notice this when the Kegelmaster feels much smaller and locks into place.

    Grasp your Kegelmaster firmly, you are now ready for your initial adjustment!! This is done by turning the knob at the top of the Kegelmaster counterclockwise - until the knob is no longer touching the top of the Kegelmaster and until you feel a slight pressure. This should not be uncomfortable.

    NOTE: If the knob is at the top of the Kegelmaster and you don't feel any pressure from the Kegelmaster putting resistance against the vaginal muscles, then you will have to add another spring. If you have the right tension, squeeze down against the Kegelmaster. If you are easily able to clamp down with your vaginal muscles completely for thirty reps (closings), remove the unit from your vagina and change the position of the spring, moving forward one pin (see Power Spring Combinations). If you are still able to easily close down all the way, for thirty reps - after insertion, then you must move the single spring back to the rear pin (1) and add a spring to the next forward pin (2), then repeat the process.

    Power Spring Combinations:

    1,2,3,4, 1*2, 1*3, 1*4, 2*4, 3*4, 1*2*3, 1*2*4, 1*3*4, 2*3*4, 1*2*3*4

    The ideal spring tension is determined by one's ability to close the Kegelmaster at the beginning of the exercise and become unable to close it completely at the end of 30 reps. This is not hard to do and it is a lot of fun to see how many of the springs you can squeeze for 30 reps, having difficulty with the last five. The exercise sequence starts with 3 sets of 30 reps daily. With each rep you attempt complete closure of the Kegelmaster, pausing in between each set of 30 reps for 3-5 seconds. It is recommended to work up to 6 sets of 30 reps a minimum of 3 times a week. An individual may do more sets, but it is not advisable to exceed 30 reps. A final fatigue of the muscle until the last rep is performed with very little vaginal movement is your goal. When you are finished, close the device before removing! Gently close the device, tighten the knob and slowly remove the Kegelmaster.

    Ideally, use the kegel exerciser twice a day, morning and evening. For women with prolapse, it is recommended to use the Kegelmaster in the morning to start with.

    For prolapse or any other medical condition, please consult your doctor before purchasing the Kegelmaster.

    The Kegelmaster is cleared and deemed effective by the FDA as a medical device for incontinence.

    We in no way intend to diagnose, treat or make any medical claims about the Kegelmaster.

    Cleaning the Kegelmaster is simple. Use an anti-bacterial cleaner after each use. Open device, remove springs, and use a small brush to reach all areas of the Kegelmaster. Dry and store for the next use.