Your Pelvic Floor…and Blueberries? Here’s the Surprising Connection!
Written by Heather Evans - Pelvic Floor Physical Therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
Heather Evans, PT, DPT
My family and I recently went blueberry picking at a charming farm in Cleveland, Missouri. My 7-year-old twins had an absolute blast, and we snacked on warm, fresh-from-the-oven blueberry muffins. We even came home with five pounds of blueberries! But little did the other visitors know that they were picking a surprisingly useful tool for pelvic floor health. So, how exactly do blueberries relate to the pelvic floor?
Blueberries and Pelvic Floor Activation: The Connection
When it comes to activating pelvic floor muscles, many people unknowingly use the wrong muscles. Instead of targeting the correct muscles that help prevent leaks and support pelvic organs, they often engage their glutes, inner thighs, or abdominals instead. To help patients find and activate the proper pelvic floor muscles, we often use a creative mental imagery tool – the blueberry.
Here’s how it works:
Inhale with Your Diaphragm: First, we ask patients to inhale deeply using their diaphragm – the dome-shaped muscle just beneath the ribs. Proper diaphragmatic breathing is key to getting the pelvic floor muscles to respond correctly.
Exhale and Pick Up the Blueberry: As they exhale, we often say, "Imagine you are picking up a blueberry with your vagina." This cue encourages patients to activate the pelvic floor muscles without involving larger surrounding muscles like the glutes.
Release the Blueberry: Just as important as picking up the blueberry is being able to put it back down. We want a full range of motion in the pelvic floor, so we instruct patients to inhale again and gently release the blueberry. Learning to both contract and relax these muscles is crucial for proper pelvic floor function.
Once a patient masters the “blueberry pick-up,” we can progress the exercise to different positions, such as sitting, standing, or even incorporating functional movements like squatting and lifting. However, it’s always essential to consult with a pelvic floor physical therapist to ensure this exercise is appropriate for you. In some cases, learning to relax (or "put the blueberry down") may need to come before focusing on activation.
Final Thoughts
The next time you add blueberries to your salad or enjoy a blueberry muffin, let it serve as a friendly reminder of your pelvic floor. Simple cues like this can help guide you toward healthier pelvic floor habits!
For more personalized guidance, consider reaching out to a pelvic floor physical therapist to develop an exercise routine that best suits your needs.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)