What are Kegels? The Core Canister explained …

Pelvic floor physical therapy is more than just Kegels.

It takes a lot of mind power and will to work on the major muscles supporting the pelvic floor as the core muscles (previously discussed) and diaphragm are key components for pelvic floor success.  All these muscles make up what’s called the “core canister” and function together.

Engagement of the pelvic floor muscles (hammock or bowl muscles sitting in the pelvis) can be best described as stopping the flow of urine while holding back gas release or riding up an elevator.  Slow and controlled engagement works the slow twitch muscles fibers (needed for endurance and getting you to the bathroom in time) and quick engagement works the fast twitch muscles fibers (as if preparing for coughing, laughing, sneezing, lifting, or bending).

However, these aren’t performed alone. You’ll also need to draw in your belly button towards your spine at the same time, engaging the core muscles.

Now, don’t forget to breathe! The diaphragm falls and rises with breathing in and out to allow room for the lungs to expand.  The diaphragm falls simultaneously with the pelvic floor muscles when breathing in (abdomen pushes out) and then rises with breathing out (slowly blowing out candles on your birthday cake) while the tummy draws in.  

Give that a go and remember … it’s more than just a Kegel!

-Angeline Petersen, DPT, Pelvic Floor PT specialist