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The Dailey Method: Strengthening Your Pelvic Floor

By Lindsay Pinchuk

Founder Jill Dailey Talks About the Importance of a Strong Pelvic Floor

I know how important physical and mental health is for all moms and moms-to-be. The physical part is so important. One of the biggest problems women develop from childbirth is a weakening of the pelvic floor. Your pelvic floor is one of the most important stabilizing forces in your entire core and should be part of any exercise regime.

What is your pelvic floor?

It is a broad sling of muscles, ligaments and sheet-like tissues that stretch from your pubic bone at the front of your body, to the base of your spine. It is the deepest, most intrinsic group of core muscles with the four layers of abdominal and the back muscles adding to it to create your core musculature. Core musculature is important for everyone’s health and well-being but can take an extra toll during pregnancy with the increase in weight and pressure on these muscles. If the pelvic floor bears weight for a long time, as it does during pregnancy, the muscles or tissues can become overstretched and weak.

The benefits of strengthening these muscles

  •          Support the extra weight of pregnancy
  •          Help you heal quicker, by increasing the circulation of blood to damaged tissue.
  •          Keep your back strong and posture beautiful
  •          Make for a more satisfying love life- seriously!

3 Exercises that can help you access your pelvic floor

Turned Out Squat:
Stand with your feet wider than your hips and slightly turned out. Sit back as far as you can, maintaining alignment of knees over toes, torso and shins at a parallel angle to each other and spine in neutral. Move down an inch, up an inch. As you move down release your pelvic floor and as you lift up engage it by pulling up through the inner thighs and lifting deeply inward and upward.
Back dancing:
This is a classic pelvic floor exercise and can also give you a great looking seat!  Lie on your back with your knees bent, feet hips distance and slightly forward of your knees. Roll your pelvis off of the floor creating length in your low back. Engage the base of seat deeply your seat 50 times, you can also swing your hips side to side. This is a fun one to listen to some great music and dance away!
Flat back on the floor:
This is one of the best ways to access your abdominals and all your core musculature from the inside out. Lay on your back and find a neutral pelvis and neutral spine. Press the energy of your back muscles into the ground and lift your legs over your hips. Maintaining stability of the pelvis draw your legs in and inch and out an inch by pulling inward and upward with the abdominals.
These exercises can have both a strong physical impact, but also a mental one. Being pregnant or a mom can be exhausting sometimes! Exercise gives you energy. It makes you feel stronger and healthier. It also allows you at least the one hour that day to take care of yourself- to focus on what is most important- you. Added bonus: most Dailey Method studios offer child care so make it even easier for you to find “me time”!
If you haven’t heard the news, The Dailey Method is the newest BCB VIP partner offering an exclusive discount to everyone enrolled in our amazing parent perk program!  For more information and to enroll, click here. 

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