Many women will experience pelvic floor dysfunction at some point in their lives. A pelvic floor dysfunction is where the muscles or connective tissues of the pelvic floor weaken, or are injured, and although one of the main causes is childbirth and pregnancy, there are many other factors that can cause an issue.
Kegel exercises are exercises to strengthen the pelvic floor. Kegels help to work the muscles that support the uterus, bladder, small intestine and rectum and can help you avoid bladder leaks and other embarrassing accidents.
While remembering to do your pelvic floor exercises can seem a bit of a hassle, the good news is that you can perform them at any time of the day, and anywhere! It is a good idea to make it a habit, so pick times that you won’t forget, or set a recurring reminder, and Kegels will soon become part of your daily routine.
How to do your Kegels
There are two Kegel techniques you need to know.
The Slow Kegel
Either standing up or sitting down. Now imagine trying to hold in wind and wee at the same time. That is the area you want to be contracting. On an outward breath, pull up your pelvic floor and hold for up to 10 seconds. The relax for 5 seconds and then repeat this 10 times.
The Fast Kegel
Following on from the Slow Kegels above, add 10 Fast Kegels. This is where you pull up your pelvic floor fast for 1 second. Rest for 1 second and then repeat 10 times.
Try not to hold your breath. Tip: If you count out loud, you physically cannot hold your breath! Give it a try now.
Aim for 2 to 3 sessions of 10 repetitions of each, every day.
Here’s a few ideas to help you decide how to fit your Kegels into your daily routine.
- 1 When You’re Making Your Morning Cuppa. How about doing your daily squeezes while you’re waiting for the kettle to boil? It’s a good regular reminder, since most of us have a specific time of the day when we make the first tea or coffee to kick start the day. Waiting for the kettle to get the steam up is an ideal time to fit in a round of Kegels, and if you put too much water in, why not do them twice?!
- 2 While You’re Doing Your Makeup. If you regularly apply makeup before getting going, why not use this as you reminder to do your Kegels? It’s a good opportunity to make take advantage of a few moments where you are investing in yourself.
- 3 While You Shower or Brush Your Teeth. Most people shower as a means of waking up to face the day, or to unwind at the end of the day, or even both. Whichever sounds like you, maybe the trigger of running water is a good aide-memoire to help get those Kegels fixed into your routine. Whether it is showering or brushing your teeth, take a few moments to do a Kegel routine while you’re there. If you do it twice, all the better, do the Kegels twice too!
- 4 While You’re Walking The Dog. If you are a dog-mum, then your four-legged friend will not let you forget that he wants to go out for a walk and a sniff about, will he? So how about putting him (or her} in charge of reminding you to do your Kegels too? Walking is great exercise, but it’s a good chance to do your Kegel exercises at the same time! Maybe if your walk factors in a stop-and-play for Fido, take a few minutes then to get those pelvic floor muscles in training! Your dog will never forget the walk, and you will never forget your Kegels.
- 5 While You’re Washing Up. Back to using the running water prompt again! It’s an inevitable and necessary task, washing up after a family dinner, and it’s often the last thing you feel like doing at the end of a busy day, and after a satisfying meal, so it might be a good idea to kill the metaphorical two birds with one stone and do your Kegels while you are elbow deep in bubbles. Maybe do them while you are actually cooking the dinner too, and it’s a huge win all round!
