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Most of the medical world hands women one answer for the pelvic floor: Kegels. But most pelvic floors are either far too tight or under-toned, and tightening everything at once helps neither. In this episode I share the two exercises I actually recommend: the elevator, where you tighten floor by floor from the perineum up to ten and come back down one floor at a time, and the one-opening-at-a-time practice that teaches each set of muscles to work on its own. I say it plainly, so you can do it correctly.
This episode is for education and isn't medical advice.
My writing, teaching, and book live at https://leighankrum.com
Practitioners: https://leighankrum.com/practitioners
CHAPTERS
0:00 Coming up
0:20 The Body Knows
0:34 Welcome: pelvic floor tone
0:51 Too tight or under-toned
1:19 Exercise one: the elevator
2:09 How often
2:22 Exercise two: one opening at a time
3:08 Mix the order
3:30 Until next time
How does the body actually heal? Leigh Ankrum — founder of the Ankrum Institute and a teacher of whole-body manual therapy — shares short, clear conversations on what your body is telling you: fascia, the nervous system, the body's pressure systems, movement, and the deeper patterns underneath pain. If you have ever sensed there was more to your symptoms than you were told, you are in the right place. The body knows — listen in.