You have probably heard of Kegel exercises, which are often described as the sensation you would activate if you're stopping urine midstream. They are advised to all women, but particularly pregnant ones, as strong Pelvic Floor Muscles (PFM) are criticial to a healthy pregnancy, labor and recovery. These muscles are so important to strengthen, but often get neglected due to a lack of understanding. It has been estimated that tover 30% of the female population contracts incorrectly at their first attempt? (And unfortunately, it's not really something anyone can tell you was working until it's not! Prenatal yoga is a great place to learn how to "hone" this skill, as it involves a similar ashtanga yoga derived practice called "root lock" or Mula Bandha. A portion of Om for Mom prenatal yoga sessions focus on strengthening exercises just for those ever-important PFM's. Here are a few additional tips you can try to know if you're practicing mula bandha the right way.
Imagine your PFM as a sling that attaches from your tail bone at the back to your pubic bone at the front. Inhale and exhale slowly. As you release the breath, gently squeeze the muscles around your rear, as if trying not to "pass gas." Bring that feeling towards the front, as though you are trying to hold urine. Hold the contraction and imagine slowly going up an elevator to floor 1, then 2, then 3, then 4, then 5, while maintaining a normal breath. Try to hold the contraction for 10 seconds. Release the "elevator" back to the ground floor. (Very important!) Repeat up to 10 times, breathing normally.
How do you know you're doing the exercises properly? Unfortunately, it's tough to ensure. But, think about lifting up as you squeeze, rather than bearing down to create the sensation of contracting. You should also keep you spine and pelvis completely still as you engage the PFM. And remember, you are continually inhaling and exhaling as you strengthen the PFM; resist the urge to hold your breath with the contraction (you'll hear this plenty of times in delivery, too!)
Imagine your PFM as a sling that attaches from your tail bone at the back to your pubic bone at the front. Inhale and exhale slowly. As you release the breath, gently squeeze the muscles around your rear, as if trying not to "pass gas." Bring that feeling towards the front, as though you are trying to hold urine. Hold the contraction and imagine slowly going up an elevator to floor 1, then 2, then 3, then 4, then 5, while maintaining a normal breath. Try to hold the contraction for 10 seconds. Release the "elevator" back to the ground floor. (Very important!) Repeat up to 10 times, breathing normally.
How do you know you're doing the exercises properly? Unfortunately, it's tough to ensure. But, think about lifting up as you squeeze, rather than bearing down to create the sensation of contracting. You should also keep you spine and pelvis completely still as you engage the PFM. And remember, you are continually inhaling and exhaling as you strengthen the PFM; resist the urge to hold your breath with the contraction (you'll hear this plenty of times in delivery, too!)
