Part 2 on KEGEL EXERCISES covers ‘HOW TO
DO’ a ‘Kegel’ properly, easily and effectively! Caring for your ‘Lady parts’ is so important!
Know and learn how to exercise the pelvic floor muscles (PFMs) optimally and how to PERFORM CORRECT KEGELS!
To prevent pelvic floor dysfunctions and problems, it is important to effectively recruit and contract these ‘lady part’ muscles and understand the ’squeeze in and lift’ pattern.
Because these pelvic floor muscles work 24 hours a day to stop you from leakage and support your pelvic organs (prevent POP!), specific exercises are recommended that target endurance (Slow twitch – Type I) and power/strength (Fast twitch- Type II) muscle fibres.
Please refer to my blogs on my website to access a link to ‘The Art of Kegeling’. Feel free to email me also for a free PDF download of my Kegel exercises sheet.
The Kegel exercises in this video include:
1. The endurance – a sub maximal hold for 5-10 seconds on and remember to fully relax for the
same amount of time as the contracti
2. The elevator – slowly contract the PFMs like you are going up 3 floors – 1st floor squeeze 1/3 of
your max, 2nd floor squeeze up to 2/3 and 3rd floor squeeze fully and again RELAX for the same
amount of time you contracted the muscles for
3. The quick flicks or speed – Do a maximal squeeze of the PFMs quickly on and off (1-2 seconds
and 1-2 seconds off)
Repeat these exercises 5 times and work up to 10 repetitions, 3 times a day.
THE MOST IMPORTANT POINTS TO REMEMBER ARE:
* THE SQUEEZE IN AND LIFT – how you are contracting these muscles is the key!!
* TO FULLY RELAX THE PFMS right to the bottom
* TO PERFORM KEGELS IN A COMFORTABLE POSITION WITH GOOD POSTURE
This video is the sequel to the first video: Pelvic floor exercises – Kegel exercises – Caring for your ‘lady parts’, which covers the basic anatomy of the pelvic floor muscles and the function of these important muscles. Remember, in order to perform a proper and effective Kegel, you need to know where these muscles are! VISUALIZATION ALWAYS HELPS!
We will be releasing more videos on how to progress the KEGELS functionally and how to integrate them in your exercise regime.. so stay tuned for more fun information videos!
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website: yolanda@yolatesrehab.com – please see blogs for a link to ‘the art of Kegeling’ or email me for a specific PDF copy of my handy Kegel sheet!
Videographer: Yolanda Tsang
Film editor: Kailena Allen (my amazing daughter) with iMovie
Photo credits: Adobe license
Music: Placeit.com
Logo: Miriam K
Vaginia (My amazing sidekick): handmade by Tara H
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