A major cause of frustration while experiencing incontinence is not achieving results with Kegel’s or pelvic floor muscle exercises. Most clients, especially females may experience difficulties identifying and isolating the Pelvic Floor Muscles (PFMs). In such situations, the client perceives the pelvic floor rehabilitation programs as ineffective but once re-education on isolating the muscles is done with positive results, an outstanding difference emerges.
If you belong to this category, don’t worry, I will be sharing a variety of tips that will help you identify and isolate the PFMs to avoid wasting efforts and probably causing more problems for yourself.
Before you get started, get into a comfortable sitting position with the back straight and knees slightly apart. Or lie on your back, knees bent and slightly apart.
Imagine sitting onto the middle of an A4 paper, marked A in front and B behind. Gently draw your vagina towards B and back to A. Repeat the process.
Imagine sitting on a piece of cloth spread across your chair. Attempt picking up the cloth with your vagina and anus.
If you use tampons or are sexually active, you can imagine gripping and squeezing a tampon or penis up higher in the vagina. You can do this while having sex to confirm if you are gripping right.
Imagine stopping urine flow at the sound of a fire alarm. This helps you isolate the muscles around your vagina and urethra (pee hole).
Imagine stopping the flow of gas on your first date. Of course you don’t want to pass gas on a first date (laughs). This picks the muscles around your anus.
For best results, perform tips 4 and 5 simultaneously when you get acquainted with each.
While practicing each of these tips, avoid holding your breath and squeezing your buttocks. Using one or more of these tips will help you achieve your kegel’s exercise objectives.