While surfing the web last week, I stumbled across this blog post.
Say What? Kegels are not all they have been cracked up to be?
I had been slipping on my dedicated kegel exercises as of late and had just given myself a stern talking to the other day, when I came upon the above article. Snap.
It totally makes sense.
Mama Sweat: First, a lot of women just assume it's childbirth that causes incontinence, but I've read that pregnancy itself puts a strain on the bladder (so a c-section won't necessarily save you) and that most women, as they get older--whether they've had children or not--will likely experience problems with incontinence. And even men aren't immune. All this suggests that a weak pelvic floor doesn't discriminate.
Katy Bowman: Nulliparous women (that's women who've never had a baby) and men are equally affected with PFD (pelvic floor disorder) so while child birth may accelerate PF weakening, it is not a primary cause of PFD. PFD is first caused by slack in the pelvic floor due to the fact that the sacrum is moving anterior, into the bowl of the pelvis. Because the PF muscles attach from the coccyx to the pubic bone, the closer these bony attachments get, the more slack in the PF (the PF becomes a hammock).
MS: So rather than a hammock, you'd rather your PF be more like a stretcher--more firm and able to hold up weight without buckling?
KB: I like to think of the PF like a trampoline--the material is supple, but taut...the perfect muscle length.
MS: And kegels. Everyone on my blog has heard me preach about kegels. I want to make sure all my readers are doing them right. Suggestions?
KB: 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. Zero lumbar curvature (missing the little curve at the small of the back) is the most telling sign that the PF is beginning to weaken. Deep, regular squats (pictured in hunter-gathering mama) create the posterior pull on the sacrum. Peeing like this in the shower is a great daily practice, as is relaxing the PF muscles to make sure that you're not squeezing the bathroom muscle closers too tight. Just close them enough...An easier way to say this is: Weak glutes + too many Kegels = PFD.
Are you dying yet? So crazy, who knew that peeing in the shower (guilt free) could be this good for you!
Check out Katy Bowman's (she's a biomechanical scientist y'all!) blog and website for more info on the how to strengthen your ladies parts with her video Down There (I just ordered myself a copy!)
She has a bunch of other videos as well- ranging from "When You Hurt All Over" to " Smart Digestion" and "Below the belt for Men" just to name a few.
I'll let you know how it goes once I receive the video.
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