KEGELS are for strengthening the pelvic floor muscles.
Doing a proper kegel or pelvic floor contraction involves 3 steps
1. Squeeze the pelvic floor muscles
2. Lift the pelvic floor muscles
3. Fully relaxing the pelvic floor muscles
Lets keep it simple and refer to the levels of a house:
– Basement
– Ground
– First floor
DON’T TIGHTEN YOUR BOTTOM OR ABS, THE PELVIC FLOOR SHOULD DO THE WORK
Once you can contract and relax I want you to work into the next phase to work on :
1. Fast-twitch – contract and release quickly for 10 reps
2. Endurance – hold for 10 seconds and repeat 5-10 times.
You can do these multiple times a day.
Fun fact – 17% of women who practice pelvic floor contractions were more likely to decrease incontinence.
You should always consult a women’s physician, such as a @the_mummy_mot @liddertherapies consultant for a more in-depth diagnosis. You may find that you have an overactive pelvic floor or even a 1 sided tightness, in which case you will have found this out via your physician and should have been given techniques or received a manual release.
Tips for helping decrease pelvic floor tone :
1. Work on the inhale
2. Do not do any Kegels until the tone has decreased.
3. Meditation promotes awareness of where tension is being held
4. Strengthen around the pelvic floor
5. Stop clenching
I hope you found that helpful 💛 Music by Epidemic Sound www.epidemicsounds.com
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