How to contract the pelvic floor (Cues)

Connecting to the pelvic floor muscles is often one of the most challenging part on retraining how your core functions. In this post you will find cues to better help you with pelvic floor contractions.
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💠Diamond Shape : Imagine that your pelvic floor is shaped like a diamond (Pubic bone, tailbone, R/L sit bone) now bring each corner of the diamond together.
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🥤Sipping through a straw: Imagine that you’re sipping through a straw with your vagina as you turn it on. Releasing on the off.
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💨Don’t want to pass gas: Imagine that you’re on a first date stopping yourself from farting.
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🫐Blueberry: Imagine picking up a blueberry with your vagina and anus.
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⚠️It’s important to note that Kegels are not for everyone. Not everyone needs toning/strengthening of these muscles and oftentimes it’s the opposite, as pelvic floor muscles can also be too tight (overactive) resulting in a variety of symptoms, one of them being incontinence.
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The best way to know 100% is to seek a pelvic floor PT. These are simply some cues for those who have a difficult time finding and connecting to the muscles.
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Once you get a feel for what a contraction feels like make sure to relax the muscles as well. Check out this post to learn how. Also, it’s helpful to pay attention to how your pelvic floor tends to lean (contracting, relaxing, neutral) as the the goal is to create balance within the muscles for optimal function.
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Got questions? Drop them in the comment section below.