Two Unusual Moves For Pelvic Health

Dr. Brianne Grogan explains:

Get ready for it…

At the very least, the visuals she recommends are indeed unusual:

• “Blueberry picking mini squats” involve squatting back as if sitting into a chair while relaxing the pelvic floor muscles. As you rise, exhale and engage the pelvic floor by visualizing “plucking a blueberry” with the muscles around your vagina and anus. We’ll be honest; we’re not convinced she’s ever picked blueberries. However, the movement shown not only activates the pelvic floor but also works the glutes and deep abs. The focus is on coordinating breath, muscle release on the way down, and gentle contraction on the way up.
• “Smoothie kegels” use the imagery of sucking a thick smoothie up a straw to guide the pelvic floor muscles into a slow, strong lift. Hold the “suck” for 5–10 seconds, then fully release and imagine the smoothie flowing back down as you relax and open the pelvic floor. This exercise allows a focus on both the contraction and the complete relaxation, and can be performed while sitting, standing, or lying down—with a small ball or rolled towel under you to help enhance awareness and blood flow to the area.

A fascinating set of imagery indeed.

For more on all of this, plus visual demonstrations (no blueberries or straws involved), see:

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Want to learn more?

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Pelvic Floor Exercises (Not Kegels!) To Prevent Urinary Incontinence

Take care!