✨How fast can you KEGEL?✨
Did you know the pelvic floor is made up of 70% slow-twitch type 1 fibers and 30% fast-twitch type 2 fibers⁉️
Practice activating the fast twitch fibers with this video✅
You can even try to whistle while you KEGEL to help the pelvic floor contract and lift using forced exhalation with pursed lips❗️
The goal is to be able to KEGEL in less than 1 second and repeat the same speed for multiple repetitions✅
Try following along to the beat of Stayin’ Alive by the Bee Gees!✅
Most of us have been told to strengthen using KEGELS (not always the case for people) but remember it’s not just about the strength but also speed of activation and endurance❗️
KEGELS are about CONTROL not just STRENGTH❗️
Do you suffer from STRESS incontinence or LEAKING with activities in your daily life? The pelvic floor needs to react quickly (FAST twitch) to close the urethra to support a quick movement, jump, laugh, sneeze, or cough. Practicing FAST TWITCH activation of the pelvic floor will combat these forces to avoid PEEING your pants❗️
It’s important to strengthen and LENGTHEN your pelvic floor every day to maintain good lumbopelvic posture, urinary function, bowel function, and sexual function! You brush your teeth and wash your face everyday right? Just spending 5 minutes a day on your pelvic floor can make short and long term changes that improve your quality of life and prevent future issues!✅
✨Kegel Instructions✨
Don’t squeeze your bottom together while you Kegel during these exercises! During a Kegel you should feel your vagina and anus contract or lift toward the pubic bone. Imagine the openings close up and in like a elevator going to the top floor (toward the crown of your head)❗️
It’s like you are winking from your anus and vaginal opening😉
Remember not everyone needs strengthening! Most people are too tight down there due to life stressors or physical activity and actually have difficultly with lengthening the pelvic floor so it’s important to see a pelvic floor physical therapist to have an assessment if you are unsure!✅
✨Grab your partner and do it together! See if you both can KEGEL when you hear the whistle!✨
-The Belly Whisperer
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