Originally posted on Healthy Solutions:
Many women have little idea of their pelvic floormuscle (PFM) lifting action and this may lead them to substitute the wrong muscles e.g. to use buttock, thigh and upper abdominal muscles when they are reminded ‘don’t forget your pelvic floor exercises’. Practicising the wrong action may aggravate existing problems or prompt you to give up in frustration. All movements in our body are mapped into our brain’s frontal cortex and the more we practice an action, the more quickly the controlling area in our brain lights up, making the action easier to repeat. Learning a new skill or action firstly requires recognition of what the action feels like and then repeating the correct action until it becomes well mapped into our frontal cortex.
To help you identify the correct action, I have included my FIVE WAY CHECK to help you discover if your pubococcygeus (PC) muscle is working (this muscle closes urethral sphincters and firms vaginal walls). This is step one of the Find It, Control It, Train It, 3 step programme to learn your PFM action so you know which muscles to strengthen. Practice slowly and gently to find the inner lifting action, then you can lift and strengthen more firmly once you have recognized and are confidently repeating the PFM lift.