Beyond Kegels: Redefining Pelvic Floor Strengthening

In the realm of pelvic floor strengthening, the Kegel has long held the spotlight. But is it truly the optimal solution, and is it the exclusive path to tackling pelvic floor wellness? Just as we don't isolate bicep curls when sculpting our arms, we have to rethink the approach to pelvic floor wellness overall. The pelvic floor is a team player, harmonizing with the core, hips, spine, and beyond to reinforce the midsection. Join us in unraveling the myth of isolated exercises and exploring a more comprehensive strategy for your pelvic floor wellness

 

The Myth of Isolation:

Imagine sculpting your arms solely with bicep curls—ineffective, right? The same principle applies to pelvic floor function, which is the ability to both lengthen and contract. Our pelvic floor operates synergistically with surrounding muscles. We must engage the entire network to achieve optimal results, from the core to the hips and spine. The evidence goes well beyond Kegels. Rethinking the conventional wisdom, recent studies highlight the limitations of Kegels. One study, Pelvic-Floor Muscle Function in Women With Pelvic Organ Prolapse, using EMG evaluation unveils the supremacy of functional exercises like lunges and squats in activating the pelvic floor. Another study emphasizes the role of lateral hip rotators and the obturator internus muscle in enhancing pelvic floor force production.

Step into the nuanced world of the pelvic floor, where a holistic approach reigns supreme. Muscles are all interconnected, and through the LiM Method we provide a dynamic and varied approach to achieving the pinnacle of pelvic floor function, strength, and flexibility.

In this light, it seems that Kegels are one way to strengthen the pelvic floor, but they certainly aren’t the most effective way! Kegel exercises were created 75+ years ago and women still have pelvic floor issues, oftentimes that are created by Kegels and tightness in the pelvic floor muscles. 

So the point here is that your pelvic floor muscles require both strengthening and lengthening capabilities for optimal function and prevention of pelvic floor issues. Because these vital muscles are also connected to other extremely important structures (hips, glutes, core, spine, etc) - you must tap into these muscles in an effective way. The goal to achieve this functionality and control in your pelvic floor wellness requires multi-directional movement, that’s where our holistic approach to pelvic floor wellness at the LiM Method comes in. 

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Referencing studies like Borello-France et al. (1) and Crawford (2), Pelvic floor muscle motor unit recruitment: Kegels vs specialized movement, we witness a paradigm shift from isolated Kegels to dynamic movements, aligning with a philosophy that embraces the synergy of muscles for optimal pelvic well-being.