How to activate and strengthen the pelvic floor

EDUCATION
Written By Lizzy Archer

Following on from last week’s lesson Pelvic Floor 101, this week we will be discussing how to get the most out of your pelvic floor (PF) by correctly activating it. Activation of the PF is the first step. Integrating this activation into your exercise regime and activities of everyday living, is the next step.

When it comes to this area, we are going to be talking about your ‘private parts’, which can at times sound somewhat crude. There’s no easy way to talk about it, if you feel you might become offended by this then stop reading now.

Remember when it comes to the PF, we are talking about a collection of muscles (each with a slightly different action) that line the base of the pelvic bowl. Each of the different parts can be activated in a slightly different way. Read on to find out how…

HOW TO ACTIVATE THE PELVIC FLOOR 

  • CHICKS & BLOKES

PART 1

  • Think about the sensation of urinating: imagine stopping urinating mid-stream.

PART 2

  • Think about trying to hold on to a small fart

PART 3

  • BLOKES

    • Think about walking into cold water: imagine the feeling of your under luggage drawing up into yourself 

  • CHICKS

    • Think about a half-inserted tampon: imagine trying to draw the tampon back up into the vagina

Each of these activations, works on a different section of the PF. The overall goal is to have all 3 parts being activated at once. Try each of them separately, then try them together. Are any parts harder to activate than another?

The common theme amongst all three parts of the PF is LIFTING rather than PUSHING. If you feel as if you are trying to do a wee or push out a poo, you need to go back and practice each part separately.

Using breath can also help to activate the PF. Try the following:

  • Inhale

  • As you exhale, think about trying to activate all 3 parts 

  • Inhale and relax everything

  • You might feel that as you exhale and activate simultaneously, you get a slight activation through your core… This is an important part of ‘core strength’, something we will cover in the near future.

The good news is a correct activation of the PF contributes towards its strength. So by doing your activations on a daily basis, you are also strengthening this oh-so important muscle! You can do it watching tele, in the car, or even while you’re out to dinner with friends – maybe you can keep that one to yourself though.

Lizzy Archer
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