The Dr. Shannon Show #79: How to train your deep core and pelvic muscles with Dr. Amelia May
Sep 15, 2022
Dr. Amelia May, a pelvic health physical therapist with sports and ortho roots, explains the deep core as a pressure canister. She covers diaphragmatic breathing, coordinating breath with exertion, and when constant abdominal bracing can harm pelvic function. Practical cues for transverse abdominis activation, signs of pelvic floor problems, and when to seek specialized care are discussed.
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Train Diaphragmatic Breathing For Pelvic Floor
- Learn diaphragmatic breathing because it trains the pelvic floor to accept and release pressure automatically.
- Inhale through the nose using the diaphragm and exhale through pursed lips to engage pelvic floor and transverse abdominis reflexively.
Exhale On Effort Instead Of Manually Kegeling
- Exhale where the effort is during exercise so the pelvic floor and transverse abdominis engage reflexively.
- If you exhale on exertion, you typically won't need to consciously Kegel during crunches or lifts.
Use Diaphragmatic Breathing During Exercises
- Use diaphragmatic breathing across most exercises: inhale on descent and exhale on exertion (e.g., inhale down squat, exhale up).
- Practice breathing during workouts to transfer the pattern into daily life and improve O2/CO2 exchange.