Following on from the article: Pelvic Floor Exercises for Women, the third technique involves you actually feeling the muscles inside the vagina – a technique that physiotherapists used to assess and feel how your muscles are working and to check and see whether your muscles are strengthening as well.
The back vaginal wall is the wall that is closest to your rectum or back passage, and you should try inserting one or two fingers, lubricated, into the vagina to the depth of about 1 or 2 inches and pressing on the back wall. What you will feel is the back wall of the vagina just tightening and lifting slightly forward against your fingers. But this will be a very gentle movement. If you separate your fingers apart, what you should feel is the sidewalls squeezing together, against your fingers so it is just a gentle squeeze inside. You are looking for both actions to happen at the same time as you contract yourmuscles – the back wall of the vagina moving slightly forward and the sidewalls actually squeezing towards the midline. So the best position to practise this in, is lying on your side.
Lay down on your side, once again putting a pillow between your legs, then lubricate one or two fingers and actually use those fingers inside the vagina against the back wall or the side walls and try to draw your pelvic floor muscle up and in, and try to feel whether your vagina tightens and lifts as you squeeze the pelvic floor muscle. Remember once again, it is important to have an inward curve in your back and to keep breathing normally as you hold your pelvic floor muscle contraction, keep breathing and lifting, breathing and lifting and then relaxing fully and letting your muscles completely relax back to their comfortable resting position.
Remember it is important to take a moment to rest and recover your muscles before trying again. You shouldn’t be feeling your butt tightening, nor your inside thigh muscles tightening, as all the exercise, or all the action, is taking place inside your pelvis.
It is a matter of practising regularly and finding out which technique works best for you. You’ll find that after practising and using these techniques, you should no longer need to use them as often or frequently when you are practising, and you will start to feel your pelvic floor muscles working without using these techniques at all. So, practice makes perfect and here’s to your healthy pelvic floor with lots of pelvic floor practice.
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