Learn How to Relax Your Pelvic Floor First
Choose the Body Position that is Appropriate for You
- Laying on your back with pillows or a wedge under your buttocks to elevate your pelvis. This allows gravity to assist you in the lift component of your Kegel (this is a good start for anyone who has prolapse, regardless of muscle strength, since it unloads the pelvic organs).
- Laying flat on your back (no gravity resisting your Kegel).
- Sitting in a chair.
- Standing up.
- During other functional activities or exercises.
Take Advantage of Hold Time Variations
- Fast Twitch Muscle Fibers - These fibers are important for times of increased stress on the pelvic floor such as during coughing, sneezing, brief jumping, and lifting. These muscle fibers are strong, but tire quickly. To work these fibers you want to hold your Kegel at your maximum effort for a 2 second hold followed by a 5 second relaxation time between contractions.
- Slow Twitch Muscle Fibers - These are our endurance fibers. They work for us all day long to support our pelvic organs and as part of our core. Think walking and standing. These fibers work for longer, but are not as strong. To work these fibers you need to hold them at submaximal effort for longer periods. Typically, this is a 10 second hold and a 20 second rest. If your endurance is poor, hold your Kegel for less time until you build up your endurance.For example, if you can only hold the Kegel for 5 seconds without losing the Kegel, then start there. Progress the hold by 1 second weekly until you are able to reach a 10 second hold.