How many daily Kegel Exercises for women to strengthen your pelvic floor muscles with expert Pelvic Floor Physiotherapist Michelle Kenway. Long and short Kegels exercises are a must for every woman to know how to do for regaining pelvic floor strength and endurance.
▶️The 2 Essential Kegel Exercises EVERY Woman Needs to Know
▶️How Many Kegels Should You Do a Day
Research-based guidelines for how many Kegel exercises you should do every day*
Kegel Exercises for Women to Regain Strength and Endurance
1. Long Kegel Exercises for Women for Endurance
-Squeeze your 3 pelvic openings and lift them inwards
-Keep your pelvic floor muscles contracted for up to 10 seconds
-Relax your pelvic floor muscles completely
-Rest and repeat up to 10 times in a row
-3 times/day
-Beginners start gentle Kegel exercises doing number of Kegel exercises you can manage using the correct technique
Progress Slow Kegels to complete
10 slow Kegel exercises
3 times daily
70% maximal voluntary contraction
2. Short Kegel Exercises for Women for Strengthening
Start out doing the number of strong fast Kegel exercises that you can do using the correct Kegel exercise technique.
-Squeeze your 3 pelvic openings and lift them inwards
-Keep your pelvic floor muscles contracted for 1-2 seconds
-Relax your pelvic floor muscles completely
-Rest and repeat up to 10 times in a row
-3 times/day
Total Number of Daily Kegels Exercises
30 strong fast Kegel exercises
30 slow long Kegel Exercises
Total 60 Daily Kegel Exercises for women
#kegelexercisesforwomen #pelvicfloorphysicaltherapy
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.
Bo, K & Ashehoug A (2007) Strength training. In: Bo, K Berghmans B, Morkved S & Van Kampen M (Eds) Evidence Based Physiotherapy for the Pelvic Floor, Philadelphia, Elsevier pps. 119-132.
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