The Power of the Kegel

(or how I was able to jump on my kids’ trampoline again)

written By Amy Stoddart

Congratulations on the birth of your baby. After nine long months of changes, growth and eager anticipation you finally hold in your hands your precious child and the hopes and dreams of your family’s next generation. Bravo mama. This has been, and will continue to be, your greatest accomplishment and challenge. As you prepare for the fabulous, but admittedly sometimes challenging road that lies ahead, it’s time to reflect on what you can do to help keep yourself in optimal health, allowing you to be the best parent you can possibly be. Pregnancy and child delivery take an enormous toll on your body. And lets be frank, if you have any desire of being that “fun” mom who can still jump on the trampoline after vaginal childbirth...its time to discuss The power of the kegel!

First and foremost, what and where is the pelvic floor?

The “pelvic floor” is the group of muscles, tendons, and ligaments at the base of a woman’s pelvis that effectively form a sling or hammock to keep all of the pelvic organs in place allowing them to function properly. The primary muscle called the pubococcygeus muscle goes around the openings for the urethra, vagina, and anus.

Why is it Important?

When the pelvic floor muscles are weak or damaged, the integrity of these openings can be compromised. Vaginal deliveries, obesity, chronic coughing, aging and inactivity are some of the common causes of weakened or damaged pelvic floor muscles. A weak pelvic floor can lead to uncomfortable or embarrassing problems such as incontinence or diminished sexual enjoyment. However, the dropping of the organs into the pelvic muscles, which is the case with more severe damage to the pelvic floor, can cause more extreme health complications including a prolapsed uterus or bladder. The effects of pelvic organ prolapse range from uncomfortable pelvic pressure, consistent leakage of urine, and possibly the inability to carry another child.

How do I strengthen my pelvic floor?

Good old-fashioned kegels are by far the most effective way to strengthen the muscles of the pelvic floor. These exercises can safely begin within hours of delivery. Named after gynecologist Dr. Arnold Kegel (1894-1981), the goal of kegel exercises is to improve muscle tone by strengthening the pubococcygeus muscles of the pelvic floor. While there are many curious internet “devises” that are proven to help adventurous moms firm up the muscles of the pelvic floor, the beauty of Dr. Kegel’s exercises is that they can be done anywhere at any time with complete discretion.

The most difficult part of doing kegels effectively is correctly locating the pelvic floor muscles and engaging them without the gluteus or inner-thighs doing the work for you. The Mayo Clinic has an excellent and thorough description on their website of how to find these muscles through internal exploration. A simple and more comfortable way to find them is to stop urination mid stream. While holding your stream of urine repeatedly can lead to health problems, a true kegel can, and should, be done often and regularly.

The correct muscular contraction for strengthening the pelvic floor is an upward and inward contraction. You might try them at a rapid tempo, or slowly increasing in intensity over a specific duration of time. The best part about kegels is that you can do them anywhere without anyone knowing - red lights, in line at the grocery, or while you check e-mails.

Many of my clients struggle with the idea of pulling the pelvic floor muscles in to engage them. Their instinct, rather, is to push the abdomen and pelvis out and away from the body to feel power and strength. A simple way to feel the correct engagement is to incorporate the use of the transverses abdominal and your breath in conjunction with the pelvic floor. While sitting in a chair or on a bouncy ball, see if you can exhale through gently pursed lips while lifting your pelvic floor up of the ball and imagining you are synching a belt around your waist which buckles at the navel pulling it in towards your spinal column.

Once you have mastered this skill, you can repeat it at work, while at the movies or theatre, or if your really brave while waiting at Bozeman’s longest traffic light at the corner of Main and 19th (now that’s a serious pelvic floor workout). Repeat these exercises at least three times a day after childbirth and throughout the remainder of your adult life if you ever want to step foot on that trampoline again.

Happy Jumping!

© Amy Stoddart. Amy Stoddart is owner of Bridger Pilates in downtown Bozeman. Information on group and private instruction in Pilates can be found online at www.bridgerpilates.com. Amy is a STOTT Pilates Certified Instructor, holds an MFA in Dance, and is the Co-Artistic Director of the Montana Ballet Company