3 Ways to Utilize Feedback at Home for Pelvic Floor and Core Dysfunction

Pelvic Pain Remedies at Home

As I’m writing this, I am currently almost 5 months postpartum and just feeling like I have the time and confidence to get back into a regular exercise routine. For the last couple months, I have been focusing on re-connecting to my core (diaphragm, deep abdominals, and pelvic floor) through my breath work and applying that functionally into everything I do – this is huge to start straight from the get-go. And of course, my posture to set myself up for success aches/pains and muscle alignment. 

Starting with this foundation is THE most important step in your journey to exercise postpartum. 

If you skip straight to jumping back into your pre-baby workout style, you may easily and quickly find yourself down a road of not feeling strong, stable, or supported physically, or even leaking pee, pain, or heaviness. Re-connecting to your core from immediate postpartum, but lifelong, is the secret to success! 

Here at Breathe, we talk about connecting to your breath and having it be foundational for all exercise and function, but how do you know if you’re doing it right when you’re at home?!

Here are my favorites tips/tricks to ensure success with controlling your deep core at home: 

1. Use Your Finger

• I’m just going to say it. You can do it, even if it sounds weird. When you’re at the office and get a pelvic examination, part of what we feel for is using our finger to see if your pelvic floor muscles can contract and relax. 
• Place 1 finger inside your vagina and gently hook it onto one of the sides, let it rest here. 
• With a contraction (Kegal) you want to feel 1) your vagina closing in around your finger circularly and 2) drawing your finger up towards your stomach like an elevator rising. Try this with an exhale!
• With relaxation/releasing, you want to feel the opposite. 1) pressure softening circularly around your finger so the opening is easy to stretch if you tried and 2) lowering of the muscles downward like your elevator dropping back to the main floor. Everything should feel soft and squishy  now. Try this with an inhale!

2. Sit on Your Vagina

• This is a phrase we use for posture with every client we see, but I am talking about this phrase in a different way now as well, in this case. 
• Sit on an exercise ball, or a towel roll, or even on your flat hand. Goal is to sit on something that forms to your perineum with gentle pressure. 
• Now practice your deep breathing as mentioned above. With your inhale (relaxation/opening) you want to feel ever so gentle pressure down and opening. With your exhale, you want to feel your perineum lifting up and away from the surface.

3. Grab a mirror

• A mirror is a great tool for feedback at home! 
• One way to use it for pelvic floor is to grab a handheld mirror and literally watch your vagina. With your inhale (relaxation/open) you will see the holes soften, ever so slightly descend, and open. With your exhale (contraction), you will see your butthole pucker in (technical term is “anal wink” haha I love it) and vagina close and pull inward as well
• Another way is to grab a full length mirror and lay it on the floor when you do floor exercise. Watch your lower belly throughout all core work and ensure proper form and control without having to crunch up to see your lower belly.

These are all great tools to help set yourself up for success at home as you get back into living the active life you love! 

Have questions with any of these? Contact us – we can help!