Hi, I’m Michelle and welcome to Pelvic Exercises.
This is the third episode in our series to help you strengthen your pelvic floor, and
today we’re looking at how to strengthen your pelvic floor muscles with Kegel exercise technique,
and how many exercises you need to do to get your pelvic floor muscles in shape before
we do our little workout next week. So, I’ve got a great little workout planned for you,
so, subscribe now if you want to watch that workout.
So, let’s just review what we’ve learned so far: We’ve learned some techniques on how
to feel your pelvic floor muscles. We’ve learned some and where the pelvic floor muscles
are, in and around the area where you sit. So let’s start to do Kegel exercises at home.
So what I want you to do if you’re in a chair, I want you to move away from the back of the
chair. I’m going to sit nice and tall, so posture is really vital, for really good Kegel
exercises. It’s important that you have the crown of your head lifted towards the ceiling
where you are, and a small inward curve (or the normal curve) in your back, so you’re
nice and tall. Your chest should be lifted. So you can merely imagine two strings: one
pulling up through the crown of your head and one pulling out through your chest, so
your body’s nice and tall. And this is the optimal position to help your abdominal muscles
and pelvic floor muscles work together. So, in that position now, what I want you
to do at home is to start to feel your pelvic floor muscles in and around the area where
you sit (so, in and around the pelvic openings, in between your sit bones and between the
pubic bone at the front and the tail bone at the back. So remember we’re going for that
action a lifting and squeezing action inside and then going for a lowering down and relaxing
action. So let’s start often it’s easiest to feel
in and around the anal area if you lift and squeeze in that area. So, at home, nice and
tall, relaxed breathing and I want you to lift and squeeze inside (as if you’re stopping
wind from passing,) keep lifting, keep squeezing, stay tall lift and squeeze relax, lower
down and let go. And I’m hoping at home that you felt a slight tightening sensation in
and around the anal area. Let’s now move in and around the vagina. So
I want you to lift and squeeze in and around the vagina, and in and around the vagina and
urethra can be quite hard to feel. So let’s try now at home again. Nice tall posture.
Lifting through the crown of your head. Lifting through your chest. All right, so, draw up,
lift and squeeze, keep lifting, keep lifting, keep lifting, relax the muscle slowly, let
go and relax. Now, I’m hoping that your buttocks weren’t squeezing. Inside thighs should never
be squeezing. Your tummy shouldn’t have been drawing in strongly (although you might have
felt a gentle tummy activation.) And that’s quite normal if your lower abdominal muscles
become just slightly tensioned as you actually activate your pelvic floor.
Now, let’s try all three pelvic openings together. So we’re trying the anal area, the vagina,
and we’re trying to localize in and around the urethra as well. Will all those areas
to lift and squeeze inside, and relax down. So you shouldn’t be lifting higher in your
chair; that’s when your buttocks work. Remember this is an exercise that takes place inside,
in and around the area where you sit. So nice and tall. Here we go. So normal breathing
ready and lift. So lift and squeeze nice and tall keep lifting and breathing, lifting
and breathing all three pelvic openings lifting and squeezing inside. Keep your fingers
as high as you can relax right back down. Take a big breath in and out, and let your
pelvic floor muscles relax. Now that is how you do a Kegel.
Now how many of these exercises do you need to do to get your pelvic floor muscles strong?
Well really, you start at what you can do. So if you can contract your pelvic floor muscles
then, for two seconds, three seconds, that’s where you start at. And if you can do that
three times in a row, that’s what you do. And you try and repeat that three times throughout
the day. Ideally, you’re trying to aim for ten second holds, so really quite long holds,
lifting and squeezing and lowering down throughout that whole time. And you’re trying to repeat
that eight to twelve times in a row. So that’s ten long holds so ten second holds, eight
to twelve times in a row. And then, what we try to recommend is that ladies do those two
to three times a day. So really you’re getting about twenty-four to thirty-six lifts and
lowers every day. Now, strengthening can take quite a period
of time, if your pelvic floor muscles are weak it can take five to six months to really
strengthen your pelvic floor. It’s a matter of daily exercise and adhering to
your exercises on a regular basis. So let’s review what we’ve talked about today
before we go into our workout next week. So we’ve talked about finding our pelvic floor
muscles (in and around the area where we sit.) We’ve talked about contracting, and just trying
to localize in and around the anal area, in and around the vagina, in and around the urethra.
And some of you at home will feel those areas more than others. Sometimes you can feel strong
contraction, sometimes you feel very little at all, depending on the strength of your
pelvic floor muscles. So we talked about activating those areas, nice tall posture, lifting and
squeezing and relaxing fully (that’s a very important part of the exercise,) and relaxing
altogether. Then we talked about doing twenty-four to thirty-six long holds every day, up to
ten seconds for each hold. Well, look forward to exercising with you
in our workout next session. I hope you’ve enjoyed our session today. I’ll look forward
to speaking with you again soon. Bye for now.