Our exercise program is very unique because we don't just focus on the traditional "kegel" to address your pelvic floor strength. Because, let's face it! Chances are YOU have already tried that approach! Instead our exercises focus on activating other muscles in your body (specifically your hip muscles and your abdominal muscles) to help engage your pelvic floor in a more balanced and effective way!
We like to use an analogy to better describe the system of muscles that we are using when you perform the Love Your Core Like Before strengthening exercises at home. A hammock and palm trees!
Think of your pelvic floor muscles as the "hammock" and the bony parts of your pelvis as the "palm trees." When the palm trees are in the right position the hammock is in the right position and it is very stable! When the palm trees are either rotated or lean in-wards (i.e. your hips or abdominals are weak) then the hammock isn't very supportive anymore. When the hammock isn't positioned correctly or supported well then it doesn't work well and you can end up with pelvic floor related dysfunctions that can result in urinary incontinence, urinary urgency/frequency and pelvic pressure or pain.
The goal of our strengthening program is actually to give you the tools to strengthen your hips and your core to provide more support to YOUR hammock! That way your pelvic floor muscles will start to engage properly and you can regain your pelvic floor strength!!! It really can be THAT SIMPLE!
We like to use an analogy to better describe the system of muscles that we are using when you perform the Love Your Core Like Before strengthening exercises at home. A hammock and palm trees!
Think of your pelvic floor muscles as the "hammock" and the bony parts of your pelvis as the "palm trees." When the palm trees are in the right position the hammock is in the right position and it is very stable! When the palm trees are either rotated or lean in-wards (i.e. your hips or abdominals are weak) then the hammock isn't very supportive anymore. When the hammock isn't positioned correctly or supported well then it doesn't work well and you can end up with pelvic floor related dysfunctions that can result in urinary incontinence, urinary urgency/frequency and pelvic pressure or pain.
The goal of our strengthening program is actually to give you the tools to strengthen your hips and your core to provide more support to YOUR hammock! That way your pelvic floor muscles will start to engage properly and you can regain your pelvic floor strength!!! It really can be THAT SIMPLE!
Here is a sneak peak of some of the pelvic floor and core strengthening exercises that you will be performing as a part of the Love Your Core Like Before program!
Roll Ins With A Ball Squeeze
Start by sitting in a chair. Place a small playground ball between your knees. Bring your knees together against the ball. As you do this, pivot your toes together. Hold this position for 10 seconds. Then return your feet to a neutral position and take pressure off of the ball. Rest for 10 seconds. Then repeat this exercise a total of 10 times.
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Roll Outs Against A Band
Next, sit in a chair with your knees close together. Wrap a resistance band (I recommend starting with a red resistance band) above your knees and tie it. Make sure that the band is snug. Next roll out your knees against the band. As you do this, pivot your feet so your heels are together and your toes point outwards. Hold this for 10 seconds. Bring your feet and knees back to netural and rest for 10 seconds. Repeat this exercise 10 times.
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Supine Alternating Hip Flexion And Shoulder Flexion
Lay on your back on a comfortable surface. Draw in your abdominals (your belly button) down and in towards your spine. Make sure that you do NOT hold your breath when you activate your abdominals. Slowly raise your arm over your head. As you do this, also raise your opposite knee up towards your chest. Make sure that you keep your back level with the ground and that you do not arch your back upwards as you perform this exercise. Perform 10 times on each side.