The 2 Kegel exercises for women that restore pelvic floor muscles (strength and endurance). Pelvic Floor Physiotherapist Michelle from guides you through the 2 Kegel exercises for overcoming vaginal looseness (laxity), bladder leakage and prolapse symptoms.
Time Stamps
0:25 Kegel exercises benefits
1:21 Pelvic floor muscles
2:26 Fast Kegel exercises for strength
4:35 Slow Kegel exercises for endurance
6:18 How many fast Kegels
6:46 How many slow Kegels
Benefits of Kegel Exercises for Women
Bladder control
Vaginal laxity treatment
Reducing prolapse symptoms
Pelvic Floor Muscles
Pelvic floor muscles are made up of muscle cells (fibers). These fibers include fast and slow twitch muscle fibers.
Kegel exercises for the fast twitch muscle fibers train pelvic floor muscle strength, speed and thickness for vaginal tightness, strength and the ability to contract quickly.
Kegel exercises for the slow twitch muscle fibers train pelvic floor muscle endurance to provide pelvic floor support and bladder control.
Kegel Exercises for Fast Twitch Muscle Fibers
Fast twitch muscle fibers contract quickly for pelvic floor muscle strength and power.
Fast Twitch Kegel Exercise Technique
Activate the fast twitch pelvic floor muscle fibers with a 1 second brisk contraction by squeezing and lifting in and around the 3 pelvic openings which are the anus, vagina and urethra (urine tube). Then release the contraction and relax the pelvic floor muscles. This exercise should be a strong contraction using maximal effort when you have mastered the correct Kegel exercise technique.
Kegel Exercises for Slow Twitch Muscle Fibers
Slow twitch pelvic floor muscle fibers provide pelvic floor endurance. Training these muscle fibers can recover pelvic floor support and firmness along with improved bladder control and storage.
Slow Twitch Kegel Exercise Technique
Activate the pelvic floor muscles lifting and squeezing the 3 pelvic floor openings using submaximal contraction strength. Maintain this muscle contraction for up to10 seconds. Then relax the pelvic floor muscles and rest before your next Kegel exercise.
How Many Fast Kegel Exercises
Start out doing the number of strong fast Kegel exercises that you can do using the correct Kegel exercise technique.
Progress Kegels to complete:
10 fast Kegel exercises
3 times daily
Near maximal intensity
How Many Slow Kegel Exercises
Commence doing the number of slow Kegels you can do using the correct exercise technique.
Progress Slow Kegels to complete
10 slow Kegel exercises
3 times daily
70% maximal voluntary contraction
Total Number of Daily Kegel Exercises
Train your fast and slow twitch muscle fibers daily where possible with:
30 slow long exercises
30 short fast exercises
Total 60 Kegel exercises daily
#kegelexercisesforwomen #pelvicfloorexercises #physiotherapy
References
Wallace S et al (2019) Pelvic floor physical therapy in the treatment of pelvic floor dysfunction in women. Curr Opin Obstet Gynecol. Dec;31(6):485-493.
Todhunter-Brown A et al (2022) Conservative interventions for treating urinary incontinence in women: an Overview of Cochrane systematic reviews. Cochrane Database of Systematic Reviews 2022, Issue 9. Art. No.: CD012337.
Dumoulin C et al (2018) Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews Issue 10. Art. No.: CD005654.
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
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