There has been some wind that Kegels aren’t the magnificent exercise they are believed to be.
A kegel attempts to strengthen the PF, but it really only continues to pull the sacrum inward promoting even more weakness, and more PF gripping. The muscles that balance out the anterior pull on the sacrum are the glutes. A lack of glutes (having no butt) is what makes this group so much more susceptible to PFD. (1)The answer to a healthy pelvic floor, ready for birth and a speedy recovery and apt to avoid incontinence is quite simple: squats. Modern women hardly ever squat, toilets, chairs, comfortable sofa’s have made this movement nearly obsolete. But in forsaking the squat, we may have lost more than we have gained.
In this article, I want to give you ways in which to integrate squats into everyday life again. By making squatting a habit again, you are toning your pelvic floor without tedious exercise. These are regular everyday situations, in which you can just as easily squat instead of sitting your butt on the floor or kneeling (which is detrimental to the knee joint).
|Image: Moriza on flickr|
- Filling and emptying the washer and dryer
- playing with your toddler or infant
- comforting your toddler
- pee in the shower
- picking things of the floor
- cleaning - various cleaning situations can be done squatting
- go camping
- build a barbecue pit instead of a barbecue that requires you to stand up (this is also much more convivial)
- filling lower cupboards
Other ways to get some bootylicious are yogic squats and any type of dancing.
How do you incorporate squats into your daily life?
(1) Pelvic Floor Party: Kegels are not Invited, on Mamasweat