Know you should be doing ‘Kegels’ or pelvic floor exercises but not sure how? Then this is for you! I’ll show you how to find and contract your pelvic floor muscles.
You may recall from my previous blog post, there are two layers to your pelvic floor muscles: a superficial and a deep layer. The superficial layer wraps around the entrances to the vagina and anus. These muscles have a squeezing action so when they contract, they help close the vaginal and anal openings.
The deeper muscle layer primarily has a lifting action. Both layers work simultaneously so, during a pelvic floor contraction, you should feel a tightening around the entrances to the vagina and anus as well as an inward lift of your perineum. In other words, a ‘squeeze and lift.’
But, did you know, there are actually two phases to a pelvic floor contraction? There’s a contract phase and a relax phase. Often, we get so focused on the contraction, we forget to relax!
During the relax phase, the perineum should lower and the vaginal and anal entrances should open. This phase is just as important. You should feel a distinct ‘drop and open.’
My top 5 cues to get a pelvic floor contraction
There are a number of ways you can think about contracting your pelvic floor. Different cues or analogies work for different people. These are my top 5. Try them all to find the one that works best for you:
1. Squeeze the anus
It’s not the most glamorous but a study has shown this is the simplest and most effective cue to get a correct pelvic floor contraction (1). Imagine you are on a bus and have some wind. Think about squeezing around your back passage as if you are trying to stop yourself from passing wind, then let it go.
2. Stop the flow of urine
This was found to be the second best cue. Imagine you are on the toilet. Squeeze around the front passage as if to stop the flow of urine, then let it go.
3. Draw the clitoris backwards
Focus on where your clitoris is. Think about trying to draw it backwards or in towards you.
4. Flower in the vagina
Imagine your favourite flower sitting upside down in the vagina. Close the petals and draw the flower up inside. Then, drop the flower and open the petals all the way out.
5. Elevator
Picture an elevator. Think about closing the doors and lifting up to level 1, 2 and 3. Then, lower back to the basement and open the doors.
Can’t feel anything? Don’t worry! It can take a while to connect with your pelvic floor muscles.
There are so many other cues you can use such as picking up a blueberry, drawing a tampon up inside, sucking a thick shake up a straw, doing a zipper up from your anus to pubic bone, the list is endless! It’s all about finding the cue that works for you.
You can also use different cues depending on what you are trying to work on. For example, if you experience bladder leakage, we think that cues that bias the superficial pelvic floor muscles are best (i.e. drawing the clitoris backwards and stopping the flow of urine). If you have a prolapse, cues that focus on the back passage like ‘squeeze the anus’ will help to give you more ‘lift.’ If you are struggling to relax your pelvic floor, the flower and elevator cues are great options.
How do I know if i’m doing it right?
We know from research that about 30% of women contract their pelvic floor incorrectly (2). Rather than squeezing and lifting, they are actually straining or bearing down.
If you are contracting your pelvic floor correctly, your bottom and inner thigh muscles should stay relaxed. You may notice your lower tummy draw in but you shouldn’t be bracing your abdominal muscles.
When you are first learning to contract your pelvic floor, you may find yourself holding your breath. Ideally though, you want to inhale to prepare and exhale to engage your pelvic floor. Read more about the link between the pelvic floor and the breath here.
Finally, your pelvis should stay still. If you are doing your pelvic floor contraction right, it shouldn’t look like you are doing anything at all!
Still not sure if you’ve got it? Stay tuned for my next blog post on how to check your pelvic floor contraction.
Once you know you are contracting correctly, you can then start pelvic floor muscle training.
If you found these tips helpful, feel free to share this post.
I’d also love to hear any other pelvic floor cues that have worked for you! Leave them in the comments below.
Courtney x
References:
- Ben Ami, N., & Dar, G. (2018). What is the most effective verbal instruction for correctly contracting the pelvic floor muscles?. Neurourology and urodynamics, 37(8), 2904–2910. https://doi.org/10.1002/nau.23810
- Henderson, J., Wang, S., Egger, M., Masters, M., & Nygaard, I. (2013). Can women correctly contract their pelvic floor muscles without formal instruction?. Female pelvic medicine & reconstructive surgery, 19(1), 8-12. http://doi.org/10.1097/SPV.0b013e31827ab9d0
