Callanetics Concept *Pelvic Floor Work*

[CherryBlast]

[COLOR=Purple] Pelvic Floor Work


[/COLOR][COLOR=Blue]This thread will be devoted to Pelvic Floor Work, one of the Callanetics Concepts.
Any questions, comments and links to Pelvic Floor Work will be posted here. Questions are more then welcome, no question is to silly.

As we all know Pelvic FLoor Work is *key* to getting wonderful results & reshaping your hips, behind and thighs. When you engage your Pelvic Floor it causes the thighs to spiral outward and that small, tiny movement help to lengthen out the thighs. Plus engaging your Pelvic Floor help to strengthen the vaginal muscles because after time, childbirth the muscles become lax. So the results is better sex! Who does not want a better sex life

Aslo it help to cure (IMHO) [/COLOR][COLOR=Blue]incontinence problems which are very common in woman as we age and again also childbirth. Callanetics Concept *Pelvic FLoor* will help CURE that problem.[/COLOR]






Search Results

[COLOR=Blue]
This is from *Callanetics Tips*

[/COLOR] 3 layers to the pelvic floor muscles
QUESTION:
Is engaging the pelvic floor like holding muscles for instance if you were to hold your urine if you had to go to the bathroom really bad, then rolling up towards the navel? Do you also tighten the behind?

ANSWER posted by:
Sandrahanna
04/01/08

That's only part. There are 3 layers to the pelvic floor muscles and the layer that most of use to hold in urine is the outer layer. In Callanetics we engage from inner layer - which is right at the base of the behind and lies between the sit bones

So, as you exercise always keep the base of the behind tight, tight, tight. Try to think that you are squeezing the muscles between the sit bones to draw them (sit bones) closer together. Callan says in 10/10 to tighten the behind and would keep reiterating this. Basically, she was getting us to keep our PF activated.

If I have a student who is confused by this (remember we use these muscles subconciously) I tell them to think that they are holding in a bowel motion and urine at the same time.

When you do this try to keep the upper part of the behind and lower back relaxed. This becomes easier as your PF strengthens. Most important of all don't stress about it. Trust your natural body instincts...it does become easier.

As you work with the PF more your results accelerate and then look out world!!!!
Sx

[COLOR=Blue]


I will keep adding on to this thread I'm sure Sandra Hanna will add to, Ben, Twyla.

This is only the beginning and i sure it will grow fast will all of the questions out there.
[/COLOR]

[CherryBlast]

[COLOR=Purple] Pelvic Floor Work


[/COLOR]

[COLOR=Blue]This thread will be devoted to Pelvic Floor Work, one of the Callanetics Concepts.
Any questions, comments and links to Pelvic Floor Work will be posted here. Questions are more then welcome, no question is to silly.

As we all know Pelvic FLoor Work is *key* to getting wonderful results & reshaping your hips, behind and thighs. When you engage your Pelvic Floor it causes the thighs to spiral outward and that small, tiny movement help to lengthen out the thighs. Plus engaging your Pelvic Floor help to strengthen the vaginal muscles because after time, childbirth the muscles become lax. So the results is better sex! Who does not want a better sex life

Aslo it help to cure (IMHO) [/COLOR][COLOR=Blue]incontinence problems which are very common in woman as we age and again also childbirth. Callanetics Concept *Pelvic FLoor* will help CURE that problem.[/COLOR]








[COLOR=Blue]
This is from *Callanetics Tips*

[/COLOR] 3 layers to the pelvic floor muscles
QUESTION:
Is engaging the pelvic floor like holding muscles for instance if you were to hold your urine if you had to go to the bathroom really bad, then rolling up towards the navel? Do you also tighten the behind?

ANSWER posted by:
Sandrahanna
04/01/08

That's only part. There are 3 layers to the pelvic floor muscles and the layer that most of use to hold in urine is the outer layer. In Callanetics we engage from inner layer - which is right at the base of the behind and lies between the sit bones

So, as you exercise always keep the base of the behind tight, tight, tight. Try to think that you are squeezing the muscles between the sit bones to draw them (sit bones) closer together. Callan says in 10/10 to tighten the behind and would keep reiterating this. Basically, she was getting us to keep our PF activated.

If I have a student who is confused by this (remember we use these muscles subconciously) I tell them to think that they are holding in a bowel motion and urine at the same time.

When you do this try to keep the upper part of the behind and lower back relaxed. This becomes easier as your PF strengthens. Most important of all don't stress about it. Trust your natural body instincts...it does become easier.

As you work with the PF more your results accelerate and then look out world!!!!
Sx

[COLOR=Blue]


I will keep adding on to this thread I'm sure Sandra Hanna will add to, Ben, Twyla.

This is only the beginning and i sure it will grow fast will all of the questions out there.
[/COLOR]

[/quote]

[mevluvmark]

Noreen, i'm so glad you started this thread.

Thanks Mev

[CherryBlast]

Originally Posted by ThyckeCutie
Yes me again with pelvic floor questions. Is engaging the pelvic floor like holding muscles for instance if you were to hold your urine if you had to go to the bathroom really bad, then rolling up towards the navel? I think I read that somewhere.....

Do you also tighten the behind?

Ok that was the last pelvic question lol Im a little slow

Hi,

That's only part. There are 3 layers to the pelvic floor muscles and the layer that most of use to hold in urine is the outer layer. In Callanetics we engage from inner layer - which is right at the base of the behind and lies between the sit bones

So, as you exercise always keep the base of the behind tight, tight, tight. Try to think that you are squeezing the muscles between the sit bones to draw them (sit bones) closer together. Callan says in 10/10 to tighten the behind and would keep reiterating this. Basically, she was getting us to keep our PF activated.

If I have a student who is confused by this (remember we use these muscles subconciously) I tell them to think that they are holding in a bowel motion and urine at the same time.

When you do this try to keep the upper part of the behind and lower back relaxed. This becomes easier as your PF strengthens. Most important of all don't stress about it. Trust your natural body instincts...it does become easier.

As you work with the PF more your results accelerate and then look out world!!!!



Here is so more inspiring advice from our lovely Sanda Hanna

[kelley17]

Thank you, thank you Noreen. I just found this going through the exercise threads! Can't wait to study and incorporate.

[catcookie]

Thank you! I just got evolutions and was confused when the instructor mentioned pevic floor and not tighten you buttocks. After watching the workout I was ready to sell it on ebay! I've been doing the quick callanetics and 10/10 when I had the time but after reading all the glowing reviews on amazon I got one of the newer dvds and I have to ask
will it tone and lift like the older ones? I mean the pelvic wave works my thighs so well and these new thigh exersizes look lame to me. I'm still a little reluctant to try.

[Sandrahanna]

Originally Posted by catcookie

Thank you! I just got evolutions and was confused when the instructor mentioned pevic floor and not tighten you buttocks. After watching the workout I was ready to sell it on ebay! I've been doing the quick callanetics and 10/10 when I had the time but after reading all the glowing reviews on amazon I got one of the newer dvds and I have to ask
will it tone and lift like the older ones? I mean the pelvic wave works my thighs so well and these new thigh exersizes look lame to me. I'm still a little reluctant to try.

Hi,

I can understand you being confused about the pelvic floor which it was never mentioned in the original programs.

It's important that you watch the CallaneticsConcepts chapter of the DVD regularly which will help you identify and practise engaging the pelvic floor. In the beginning it can be a case of just trusting your bodies natural instincts as we use this group muscles unconciously many times during the course of the day.

However, once you become aware of the PF and start to conciously activate during the exercises they will become very strong and you'll feel them so much more and be able to apply them more to the exercises to intensify the workout.

The first step in every exercise or stretch is engaging the PF and this is to protect and stabilise the body as it moves in to position. We then endeavour to keep it engaged during the workout to intensify the workout thereby bring quicker results.

Does Evolution lift and tone as quickly as the original program? Absolutely and, in my opinion, even quicker. Adding the pelvic floor engagement during each exercise intensifies everything and brings very superior buttock and thigh shaping as well as increasing the toning and flattening of the lower abs.

Callan used to say "tighten your behind" in every exercise and this was her way of saying engage the pelvic floor. Evolution takes it one step further. Engaging the pelvic floor but keeping the buttocks and low back relaxed.

The focus on stretching and lengthening through the counterpulls tricks the body in to using the core muscles so that when we add the pulse we are working the deeper muscles.

I hope you give the workout a try as you may be surprised. Callanetics always looks easier then it is. And remember, the stronger you become the more intense the workout feels and you strengthen very quickly when you incorporate the pelvic floor.

I hope this helps and hasn't confused you anymore. Please let us know.

[CherryBlast]

Pavarotti sings from there, Elvis Stoyko manages his jumps from there and dancers call it
the trampoline. It's the VERY wonderful, and often overlooked, pelvic floor!

I didn't even know I had one until April 2000, and am so thankful I made the discovery. Now
you might ask yourself, what is a pelvic floor and why should I even bother reading this
article? I would urge you for your general health and feeling of well-being to please read on.
By toning your pelvic floor, you can assist with eliminating excess fat, get relief from chronic
pain, and even rid yourself of incontinence and constipation. Many people would gain relief
from 'pelvic organ dysfunction' if they were able to tone and exercise their pelvic floor.

The travesty in this age of "exercise and body awareness", is that many women will spend
hours each week exercising their legs and abs, lifting weights and a myriad of other exercises
to 'keep in shape'. However the pelvic floor, one of the most important muscles groups, is
not considered mainly because so few of us even know we have it!

The pelvic floor is a set of muscles that form a hammock shape across the opening of the
pelvis. The first layer is the pubic bone to tail bone, the second and third layers are hip to hip
layer, and between the sit bones. These muscles, together with their surrounding tissue, are
responsible for keeping all of the pelvic organs (bladder, uterus/prostate, and rectum) in place
and functioning correctly.

Women may start to lose their pelvic floor tone in their teens when the wearing of high heels
becomes obligatory - I was there for the platforms the first time round, so believe me, I
know! During my pregnancy, I encountered incontinence, I leaked when I laughed hard,
sneezed or coughed. I used to have to cross my legs when sneezing and hope for the best.
To be honest, it was embarrassing. Had I known about the pelvic floor, I would have been
able to quickly and safely rectify this situation. Urine leaks are most likely to happen when
there is a sudden, increase in abdominal pressure. This includes jumping, lifting, or making
sudden movements.

Other factors that may contribute to pelvic floor muscle weakness include persistent heavy
lifting, chronic cough, being overweight, lack of general fitness and/or other anti-gravity
consequences [most commonly the strains of immobilized labor and obstetrical extraction
techniques during childbirth - Mary Ceallaigh].

Pregnancy is not the only time when people become incontinent. If you suffer from
incontinence, you are not alone. The problem occurs in women and men of all ages, and it is
thought to affect at least 1 in 10 of those age 65 and older in Western Culture [a culture
where we sit in chairs and do not maintain the good muscle tone of peoples who routinely
squat and sit on the floor, such as in Asia - Mary Ceallaigh]. Unfortunately, it is still seen as
embarrassing, so many try to hide the problem and limit their lives as a result. The largest
disposable diaper user population in North America is not babies, contrary to popular belief!
It is an every-increasing group of elderly adults. This certainly does not need to be the case!

The great news is that non-invasive exercise and toning can be very effective and produce
amazing results. It is effective, fast, easy and inexpensive.

What can be done ? Firstly, and very importantly, it is so vital to understand that it is never
too late to try. Men and women of all ages can restore their pelvic floor tone, with the added
benefit of improving their lives, posture and many, many, other positive effects. The three
muscle layers can be exercised individually, or as a whole. This is easy to do and can even be
started with visualization. At first you may not feel anything. Sometimes it takes three to four
attempts to actually feel any sensation.

I have seen several new mothers quickly and easily tighten their pelvic floor with exercise.
Those who have had a 'C-section' surgery or the vulva & pelvic muscle cut (episiotomy) can
benefit greatly.

You have most likely heard of 'Kegel' exercises as another term for pelvic floor exercises.
They are widely known, and although very effective, are only exercising part of the muscle.
In some cases, 'Kegel' exercises are not enough to correct a pelvic floor problem, such as
longstanding prolapse due to highly dysfunctional labor & birth some time previous.

If you are not sure about your pelvic floor and want to identify correct the muscles, try to
stop your flow when passing urine, then restart it. This is the first layer of several. There is
much to gain from empowering the tone of the pelvic floor!

Joanne Freeman is Canada's first Callanetics Teacher. She runs Callanetics classes &
pelvic floor workshops out of her studio in West Hillhurst, Calgary, Alberta Canada.

[ellenalesa]

Kinda like Almond Joy.

I've done Kegels.

When I do squatting and plie type exercises, I can feel the pelvic floor if I try to tighten the bottom of my butt.

A few times an instructor has told me to pulse from there when doing hip and thigh work, but I just can't feel it.

Any suggestions?