OmMama - Contraction, aka, getting strong -Pelvic Clocks. These are awesome for labor, and a great way to tone the pelvic floor more thoroughly. I will let The next innermost layer of muscle is known as the levator ani. These have almost a bowl-like shape at the bottom of the pelvis, with a U-shaped an opening for the urethra and vagina, and are the muscles that do most of the heavy lifting of the abdominal organs. When we take a breath in, the thoracic diaphragm balloons downward, pushing the abdominal organs toward the pelvic floor, which in turn moves downward and stretches slightly. When we exhale, the thoracic diaphragm moves upward, followed by the abdominal organs, and finally the pelvic floor. We can accentuate this natural stretching and toning by bringing conscious awareness to our PF’s. But more on this later. - this link tell you a little more on how to accomplish them, this one that has a step by step walk through, and watch the video below for more information.
Kegels. Yes, everyone should be doing them to make sure that their pubococcygeous muscle is strong, but they shouldn't be doing them to the extent t3hat you can move a small vehicle simply with a contraction of your PC muscle.
- Relaxation –
Learning to relax your pelvic floor is equally as important as learning to control/tighten it. One way in which to accomplish this is to learn to breath down into your pelvic floor . Attempt to inhale by expanding your ribcage, not lift your shoulders. Tune into what it feels like in your pelvic floor. Now exhale, again, note the change in your pelvis. And if you are a more visual learner see here.
- Stretching -
Inner Pelvic Stretching will help to loosen any taut or restricted soft tissue. Be sure do both sides evenly and slowly :)... once you have achieved full STRETCH, hold a few seconds, breathing deeply, and waiting for your tendons and ligaments to completely release (they will fight you a little).
The Piriformis Stretch be sure to do both sides evenly and slowly. Once you have achieved full STRETCH, hold a few seconds, breathing deeply, and waiting for your tendons and ligaments to completely release (they will fight you a little)
Your pelvis is an amazing thing! Opening, bending, compressing, expanding - allowing you to protect your baby during pregnancy and bring your baby out of your body during birth. Hopefully, these exercises will help you to become more pelviconscious.