If you have pelvic floor issues, then you already know how important it is to learn about and incorporate the right exercises into your routine. Thankfully, Michelle Kenway has established herself as a leading expert in pelvic floor health. As a physical therapist, blogger, and author, she provides exercises designed to help individuals suffering from various pelvic floor disorders, including incontinence, prolapse, and more. In this article, we will cover everything you need to know about Michelle Kenway's pelvic floor exercises and how they can help to strengthen your pelvic floor muscles. So let's dive in!
Michelle Kenway's pelvic floor exercises are designed to improve pelvic floor strength and endurance while also promoting overall well-being. Here are some of her most effective exercises to support your pelvic floor strengthening journey.
1. Pelvic Floor Muscle Contractions (Kegels)
kegel exercises are one of the most well-known and effective ways to strengthen the pelvic floor muscles. To perform a Kegel, simply tighten your pelvic floor muscles as if you are trying to hold back urine. Hold this contraction for 3-5 seconds, then relax for the same amount of time. Repeat this exercise for 10-12 repetitions, aiming to complete 1-2 sets per day.
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2. Elevator Contractions
Elevator contractions work by targeting different layers of your pelvic floor muscles. Imagine an elevator moving through various floors of a building – your pelvic muscles are those floors. To perform an elevator contraction, contract your pelvic floor muscles to reach the first floor, then gradually increase the contraction to each subsequent floor. Slowly reverse the process and relax your muscles, releasing the contraction floor by floor. Complete five whole elevator sequences, aiming to repeat this exercise 1-2 times a day.
The bridge exercise is a versatile workout that targets several muscles, including your pelvic floor. Start by lying flat on your back with your knees bent and feet planted on the floor. Tighten your glutes and lift your hips off the ground, holding the position for 3-5 seconds. Lower your hips back down and rest for a few seconds, then repeat the exercise 8-10 times, aiming for 2-3 sets per day.
To further appreciate the effectiveness of Michelle Kenway's pelvic floor exercises, let's look at a real-life example. Janet, a 45-year-old mother of three, developed pelvic floor issues after giving birth to her third child. She experienced urinary incontinence and mild prolapse symptoms, which made daily life challenging. After researching various pelvic floor therapists, she discovered Michelle Kenway's programs.
Following Michelle's advice, Janet incorporated a combination of Kegels, elevator contractions, and bridge exercises into her daily routine. In just a few months, she noticed significant improvements in her pelvic floor strength and a decrease in her symptoms. Today, she continues to incorporate these exercises for maintenance and credits Michelle Kenway for helping her regain her confidence and improve her quality of life.
Michelle Kenway's pelvic floor exercises are a game-changer for individuals who struggle with various pelvic floor disorders. By incorporating these exercises into your daily routine, you can not only improve your pelvic floor's strength and endurance but also regain your quality of life.
If you found this article helpful, please feel free to share with friends and family who may benefit from these exercises. As always, continue to browse our Pelvic Floor Therapy blog for more informative and engaging content on pelvic health.
Discover Michelle Kenway's pelvic floor exercises that can improve strength and function. Learn how these practical workouts help combat incontinence and prolapse in this ultimate guide.