Are you practicing Kegels to strengthen your pelvic floor?
If so, are you doing them correctly?
If you’re only practicing Kegels at certain times or in certain positions, you’re not maximizing their effectiveness.
Build Pelvic Floor Strength
In the video below, Director of Pelvic Health, Mary Roberts, PT DPT CLT WCS, explains why Kegels need to be practiced at different times and in different positions to fully strengthen your pelvic floor, alleviate pelvic pain, and relieve urinary incontinence.
Strengthen, Tone, Stretch
Learn how to enhance your strength, posture, and overall health with routines designed by Physical Therapists.
Before practicing Kegels in different positions, it’s important to make sure you’re doing them correctly.
When you do a Kegel, imagine like you’re picking up a blueberry – pulling your pelvic muscles up and in. Hold this position for three seconds, then relax for three seconds before pulling up and in again.
Focus on tightening only the muscles of your pelvic floor and not those of your abdomen, buttock, or thighs.
Because urinary leakage or incontinence can happen while standing, sitting, or lying down, Kegels should be practiced in each of these positions.
Remember, if you only practice Kegels at red lights, you’ll only be continent red lights!
For additional variation, you can also practice them while doing heel drops or with varied timing.
Practice a long Kegel, holding up and in for an extended count of five to eight seconds. Or you can also practice quick Kegels, pulling up and in as fast as you can.
In all scenarios, make sure you breathe normally.
Want help building a routine to move and feel better?
Join our Strengthen, Tone, Stretch class from 7:00 – 8:30pm on Wednesday, Oct. 26th at The Powerhouse. All proceeds from this donation-based event will benefit breast cancer research at Roswell Park.
Can’t attend in person? You can still join and support the cause! Register to receive a replay to watch at your convenience.
Click to button below to register or learn more.
