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How to Kegel

When it comes to pelvic floor muscle dysfunction, the first thing most people recommend is the Kegel. The problem is that most women, and men for that matter, do not know how to Kegel.

What is a Kegel?

Most people do not know how to do a Kegel mostly, because they do not even know what a Kegel is. Let's start there. 

Just like the muscles of your arms, legs, and abdomen, the muscles of your pelvic floor can contract and relax. Healthy muscles are going to be both strong and flexible, which is important because if your pelvic floor muscles are not healthy that could be either weak or tight.

A Kegel is a pelvic floor muscle contraction.  Just like you contract your bicep, you can contract the muscles of your pelvic floor. This is important because your pelvic floor muscles sit like a sling at the base of your core. They are the only muscles that prevent you from incontinence, your organs falling out, and play a primary role in your sexual functioning.

Kegels are an important part of your fitness routine.

How to Kegel?

The best way to think about a Kegel is to think about an elevator in a controlled ascent and descent. Your pelvic floor muscles should have a controlled contraction as you feel them rise, and a controlled relaxation as you feel them descend.

A proper set of Kegels is going to consist of 2 distinct exercises:

1) 10 Kegel. A proper, strong Kegel should consist of contracting your pelvic floor muscles, and holding for 10 seconds before you release. This process should be repeated 10 times. The focus here is on strength and stamina.

2) 10 Quick Flicks. Once you have completed 10 proper Kegels, you need to complete 10 Quick Flicks, which focus more on fast muscle movement than on stamina. A Quick Flick consists of completing a cycle of full contraction and relaxation within a second, 10 times. When done properly, Quick Flicks should take 10 seconds or less to complete.

The Dos of Kegels

  • 3 sets, 3 times a day. When it comes to Kegels, repetition is the key. You really only add weight when you have a baby sitting on your bladder. So, you want to complete 3 sets of Kegels Morning, Noon, and Night. 
  • Coordinate your breathing. When it comes to breathing, babies know how to breathe properly, but life changes the way we breathe. We often need to retrain our bodies in how to breathe properly. Proper coordination of breathing means 
  • Coordinate an abdominal muscle contraction.

The Don’ts of Kegels

  • Don't Butt grip
  • Don't Thigh Squeeze
  • Don't Butt Tuck
  • Don't Kegel if you are having any pain

Some people are not sure they can feel their Kegel. In that case you need to see a Pelvic Floor Physical Therapist who can help you out.