20/01/2025
To know if you're effectively working your pelvic floor muscles during exercises, there are a few key things to look out for:
1. Muscle Contraction Sensation
* Correct feeling: When you contract your pelvic floor muscles, you should feel a gentle lift and tightening, almost like you're trying to stop the flow of urine or hold in gas. This is the sensation of your pelvic floor muscles engaging.
* Incorrect feeling: If you're tightening your abdomen, buttocks, or thighs, you're likely not engaging your pelvic floor properly. The pelvic floor should contract without tensing other muscle groups.
2. Use the "Stop Flow" Test (in a safe, controlled way)
* How to do it: While urinating, try to stop or slow the flow of urine. The muscles you use to do this are your pelvic floor muscles.
* Important note: This test should only be done occasionally to help you identify the muscles. It’s not recommended to make a habit of doing it while urinating regularly, as it can lead to incomplete emptying of the bladder.
3. Visual Check (or Self-Check)
* For women: Insert a clean finger into the va**na (or use a pelvic health device designed for this purpose) and try to contract the muscles. You should feel the muscles gently tighten around your finger.
Breathing 🧘🏼♀️
* When doing pelvic floor exercises, you should continue to breathe normally. If you hold your breath or strain, it may indicate that you’re engaging the wrong muscles or not performing the exercise properly.
