Women’s Health: Pelvic Floor

The Secret to Control is Awareness

4 Pelvic Floor Awareness Clinical Techniques That Will Help You Create a Fit and Flexible Pelvic Floor That Doesn’t Leak!

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Have you tried kegel exercises with no success?

Are you still fearful of leaking in public?

Do you want to be sure you never have such an embarrassment?

Would you be interested in tightened and toned vaginal wall and pelvic floor musculature?


Read on to take control of your pelvic floor, and become aware of its functioning, so that  you can tighten & tone its muscles, and prevent pelvic floor dysfunction.

The Surprising Study:


250 Pilates instructors, teaching pelvic floor exercise, were asked to perform a “Kegel contraction” and lift their Pelvic Floor.  We watched the ultrasound to see what happened.

SURPRISE


45% of these Pilates Instructors were doing pelvic floor exercises 

wrong!


Pilates Instructors Performing Kegel Exercises Wrong!
Many of them even pushed their pelvic floor down instead of pulling it up!
And if these core and pelvic floor experts were pushing their pelvic floor muscles down when they thought they were it moving up, what are the chances your kegel exercises are not doing much for you?

The simple message here is that it is very difficult for anyone to intentionally control their pelvic floor without proper training – even for highly trained core, pelvic floor and breathing instructors. 

So how do I develop better Awareness of my Pelvic Floor movement?



That is a Great question!
Below are 4 excellent ways you can build greater awareness of your pelvic floor:

Pelvic Floor Awareness
Clinical Tip #1:

Get The Diaphragm Involved


The Diaphragm is the top of the abdominal cavity and it can help move the pelvic floor by appplying pressure inside the abdomen when it is contracted.  If you are moving your Diapragm there is a good chance you are already moving your pelvic floor.

Watch Brent’s 2 min video below to discover which type of breather you are and which breathing styles involve the diaphragm.
Accessory Breather

Also called a Neck Breather. In this type of breathing the neck and shoulders often move when you inhale and exhale.  This type of breathing does not engage the diaphragm, and it will not be helpful to create awareness of Pelvic Floor.

Rib Cage or Belly Breather

Both a rib cage and a belly breather will engage the diaphragm and be useful in building awareness of how the diaphragm and the pelvic floor work together.  Work to increse your diaphragm’s involvementin your breathing and it will be easier to become aware of your pelvic floor.
Pelvic Floor Awareness
Clinical Tip #2:

Squat and Breathe


Now that you know how to breathe with your diaphragm involved, let’s breathe deeply in and out from a squatting position, to further increase your awareness of the movement in the muscles of the pelvic floor.

Brent explains this in 1 min below.
Get Into a Deep Squat

Where your pelvic floor is low to the ground.  If this is difficult you can hold something in front of you to get into this position and squat as deeply as you can.
Concentrate on feeling the pelvic floor move Down and Up with each inhale and exhale.
Breathe Deep Into Your Pelvis

Pretend you are filling a balloon up with the air you breathe in, using accessory and/or belly breathing.  Take 5 deep breaths in and out.
Pelvic Floor Awareness
Clinical Tip #3:

Feel Your Pelvic Floor


Find and feel your pelvic floor and feel how it responds to diaphragmatic breathing.  Watch this 2 min video to discover how and why feeling your pelvic floor will increase your awareness.  
Place Hand Under Your Bottom and Breathe

Feel the pressure on your hand when you breathe in, and your pelvic floor descends.

See How Your Pelvic Floor Responds to Different Activites

Try coughing or lifiting something heavy and see how your pelvic floor reacts to these and other activities.

Pelvic Floor Awareness
Clinical Tip #4:


Use a Kegel Exercise Device


For enhanced awareness of your Pelvic Floor, look for Kegel exercise devices like Inti Fit’s premium kegel exercisers, which are excellent at increasing awareness of the pelvic floor, and helping with proprioception.


When it comes to kegel exercises and devices, it is not the weight that matters as much as the amount of feedback that the device gives and how comfortable it is. Listen as Brent explains that proprioception and awareness are the keys here – not how much your pelvic floor can lift.

Try Moving the Devices Up and Down

Let the devices fall low in the vagina and then contract your pelvic floor and raise the device up using your pelvic floor muscle contraction.

Now Move With the Devices Inside

Try moving and activities with the devices, walking, jumping and even squating, focusing on your breathing and how it affects the location of the cone
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  • INTIFIT KINETIC CUEING MECHANISM - A small weighted ball inside the kegel ball will provide movement biofeedback, with subtle vibrations reminding you to flex your pelvic floor muscles during activity

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  • LIFE ENHANCING RESULTS - You are going to love the new strength and tone in your pelvic floor, as you move throughout your day, in and out of activities with confidence.
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    What do people say about Inti Fit Devices...

    I’ve tried many different Kegel exercisers and this product is the best. The design is great and super comfortable to wear. The dimensions and weights are reasonable. I got them in purple and it is a nice, vibrant color. Thanks to Intifit for making such a quality product.

    – Loretta
    Inti Fit is great! I am a nurse and do kegels while driving to work to increase muscle tone and to prevent incontinence. Inti Fit is an actual motivator! And after a few weeks I have met my first goal with the exercises. Its not hard to be discrete. I do them in the bath in the am and right when I get into bed at night cause everyone usually stays up later than I do. I told my sister in law about it and she has bought a kit also. I can’t wait to see her results. I told her, we will jump on the trampoline together one day. Thank you Inti Fit

    – Melanie
    I like these MUCH better than the balls I’ve purchased. I kind of struggled to find that “floor” spot before, not so with these! I especially like that there is no fabric string, the entire design is the same material so I feel as though they are truly getting clean after each use.

    – J.P.
    Was very interested in trying this product. I have only used it 2 times so far and it seems to be improving my Keegels I thought I was doing them right for years…. Turns out I had them wrong the whole time. Thanks to this product I have re learned the right way to do them. I am a happy camper and can’t wait to graduate to the double ones.

    – Elizabeth

    Highly recommend. I’m noticing results within just one day of using. Wore while at work for five hours. I can locate my kegel muscles with ease now.


    – Shannon

    Comfortable, discreet, and effective. Would recommend to friends and family!

    – Kaylen

    The secret to pelvic floor control is Awareness.