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Female Pelvic Floor

The pelvic floor muscles form a web of interrelated muscles, ligaments and connective tissue that support the pelvic organs. These muscles control bladder, aid in spinal support and enhance sexual function.

There are two layers of muscles. The superficial layer can be palpated and is called the perineum. This is the top loop of muscles shaped like a figure 8 and is attached to the pubic bone. The bottom loop of the figure 8 is attached to the tailbone.

The deep muscles of the pelvic floor form a bowl and are called the levator ani muscles or coccygeus group. They are attached to the ischial spine, coccyx and sacrum.

The female pelvic floor is a synergistic system. The vitality of the pelvic floor responds to the ever changing needs of your body. Keeping your pelvic floor muscles strong will assist in aligning your posture, improve balance, flexibility and strength. It truly is your foundation!

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Health Secrets Women Should Share

Why are we so comfortable speaking to our friends and family about blood pressure, arthritis, cholesterol, diet, etc.? But the embarrassing moments we experience with incontinence or painful sex is kept a secret?

YOU are not alone. Incontinence affects 1 in 3 women over 40yrs. old….Is that you? In fact, only 1 in 12 will seek help. Did you know that 80% of incontinence problems can be cured?

As we age the pelvic floor muscles stretch out. Furthermore, weak pelvic floor muscles can't properly support the uterus, bladder or rectum. This can be prevented by being fit internally.

Just like any other muscles the pelvic floor muscles need to be strengthened. Stronger pelvic floor muscles maintain back stability and posture. The pelvic floor muscles along with the abdominals work in synergy for balance for strength, stability and everyday function.

What is your strategy? My intention is to help you gain awareness and strength of your body along with my passion to guide you to live a Vital Life through Sexhercise™

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Running & Bladder Leakage

If you think you will be able to run again without wetting yourself and you already experience weak pelvic floor muscles, think again….Bladder Incontinence is not a secret and unfortunately there is still ignorance regarding this subject.

Weak pelvic floor muscles affects the ability to hold in urine and small leaks could occur during sudden exertion when the pressure in the abdomen is increased. This could happen during running, lifting heavy objects or other strenuous activities.

It is impossible to run and cross your legs to hold it! You would find it easier to concentrate and enjoy your running if you had the reassurance of using pads as protection. Not exercising could have a negative impact on the quality of your life.

However, I suggest beginning a pelvic floor exercise program. "Sexhercise™ Essentials" an audio program that can be practiced in the comfort of your home.

Your pelvic floor muscles are like other muscles that need to be strengthened and toned. As with all exercise programs with patience and commitment your will gain results. You should feel a difference within 8-12 weeks. If you are not getting stronger in 3 months consult with a women's health physical therapist or acupuncturist.

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Belly Tone & Pelvic Floor Exercise

Sexhercise™ allows women at any age to strengthen their pelvic floor muscles and core. Although it may be challenging if you have never worked out! At midlife many women find belly fat difficult to fight. You can break this cycle by exercising for your heart at least 30 mins. 5x week and 2x per week strength with flexibilty exercises. Plus adding a few lifestyle changes by eating more whole grains, low fat dairy, beans and vegetables that will fill you up more than high fat and high calorie foods. OOPs, don't to drink water!

Pelvic Floor Exercises area great addition to any exercise routine! Follow me at: www.pelvicfloorexercise.net to receive my Sexhercise,™ The Seven Steps to a Stronger Sexier, You!

Meet you there!

Susan

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Will Pelvic Floor strength help with balance and back aches?

The pelvic floor muscles are the foundation for the "CORE" of the body. They help stabilize the pelvis.

The "CORE" includes the muscles of the abdominals and back. The abdominals support the front wall, the back and hips make up the back wall and the pelvic floor is the bottom or foundation that supports the internal organs of the bladder, uterus and rectum.

The pelvic floor supports the action of the spine (back) and legs. A strong foundation prepares you for everyday movement such as walking, running, jumping and is crucial for sitting and standing.

I am not a Doctor! However, I am a Licensed Massage Therapist and have studied and taught movement for 25yrs. I suggest the following:

For strength, mobility and stability practice "Sexhercise™" to strengthen the pelvic floor muscles and the core. They all work together as a synergistic system.

Throughout my "Sexhercise™ programming I teach the connection of the Pelvic Floor Muscles, the trans versus abdominus and the multifidis while maintaining neutral spine. This alignment will provide support in strengthening the larger superficial muscles. If the spine is not in neutral while exercising, the lower back maybe compromised and pressed to the floor.

If there is pain and discomfort while exercising, listen to your body and stop and perhaps seek Medical advice. For further info:www.sexhercise.com.

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Will “Sexhercise™” address leakage?

Stress incontinence is a sign of weakened pelvic floor muscles. Sexhercise™ is a method that helps restore the pelvic floor muscles and strengthen your foundation for all daily activities. It is based on the understanding of efficient movement so your body will work in harmony. The pelvis is your foundation for movement, balance, flexibility and posture.

The pelvic floor is a synergistic system and these muscles do not work alone. They form a web of interrelated muscles, ligaments and connective tissue that support the bladder, uterus and rectum. This support system is attached to the bones of the pelvis. The Sexhercise™ method not only strengthens the pelvic floor but integrates muscles of the back, hips and legs for movement.

Sexhercise™ is a lifestyle!

Follow me as I launch the Sexhercise™ audios & videos….

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Breathing for Vitality!

Breathing for Vitality practicing Sexhercise™

Breathing is the true essence of life! Breathwork is used to strengthen your pelvic floor muscles, calm your nervous system and energize you! A relaxed body will better adapt to movement when breathing patterns are utilized during your Sexhercise™ experience or any fitness program.

In my "Sexhercise™ Essentials audio program I will teach you breathing patterns as you practice. I also inspire you while using visualization and imagery to better feel the connection of your pelvic floor muscles while being activated.

Stay tuned for the Sexhercise™ Essentials Audio launch!

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How Do I Strengthen My Pelvic Floor Muscles

You can begin with learning the "Sexhercise™ Basics and Essential programs. Unfortunately, fitness centers do not have machines that target the pelvic floor muscles.

To better understand where these muscles are located, it is best to review my booklet included in my Sexhercise™ audio program. The audio will be launched in a week and the video will be downloadable in a month.

Sexhercise™ is based on understanding the anatomy of the pelvis and its muscles along with everyday movement. The pelvic floor is your foundation for all movement, balance, flexibility and alignment.

In my programs you will be educated on the location of the pelvic floor muscles while I demonstrate on a pelvic girdle skeleton, where to palpate them, and how the abdominals, back, hips and legs work in harmony for efficient movement and strength. I have also included cues of visualization while you practice Sexhercise™ as you enhance your lifestyle holistically.

Have a vital life!

Susan

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Pelvic Floor Exercise Keeps Your Midsection Manageable

Have the years been slowly creeping up, but so have the numbers on the scale? As many women reach middle age, it can be a shock to see that their metabolism, which once worked so hard for them, is now beginning to slow down a little. A little pelvic floor exercise can help tremendously.

While it could be tempting to just go along with the eventual weight gain, there are many reasons why fighting back against the battle of the bulge is the right choice! When women gain weight, especially around middle age, the weight goes straight to the belly or abdominal region.

Abdominal fat is unfortunately the worst kind of fat. When menopause occurs, you may find yourself with a couple of extra pounds parked around your abdominal region, and now it’s up to you to exercise those pounds off, one at a time.

Abdominal fat has been linked to a higher cardiovascular risk, diabetes, breast cancer and gallbladder problems. Luckily there are ways to tone your core muscles, strengthen your abdominals, fight off those pesky extra pounds and have some fun to boost!

Although it may be hard for women who have never needed to exercise in the past to begin an exercise program while entering into middle age, it is the right time to add some exercise into their life. Luckily there are some exciting workout routines that are based on Pilates, which combine Pilates moves with additional pelvic floor exercises.

I developed a program called Sexhercise™ that allows woman of any age, shape or size to work out their abs and pelvic muscles easily. Not only will they tone their core muscles, but they will make sure that their pelvic muscles, which control the functions of the bladder and bowels, and help prevent future incontinence, are strong as well.

Pelvic floor exercises like these can be a great addition to your daily life or any exercise routine. So choose to battle down the excess pounds by changing your lifestyle, adding pelvic floor exercise and Pilates into your life and working on strengthening your core muscles. To get my “Sexhercise™Seven Steps to a Stronger, Sexier You!” go here.

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