Easy tutorial to teach the basic Kegel Squeeze for women. Kegel exercises help treat and prevent urinary incontinence (leaking), pelvic organ prolapse (bladder drop, rectocele), improve sexual function, and prepare and recover from the childbirth!
Pelvic floor exercises are about strengthening your pelvic floor and supporting muscles of your abdomen and back to allow for health pelvic floor function.
To be successful with your pelvic floor training, it is important that you learn to identify your pelvic floor muscles and exercise them correctly. This may take time and repetition. If the wrong muscles are exercised, you will see no improvement.
So, let’s begin with the question, “what does it feel like to contract your pelvic floor muscles?”
In general, you are trying to contract the muscles that surround your vagina and rectum. In contrast, you are trying not to contract the muscles of your buttock or your abdomen. It is helpful to imagine trying to stop from passing wind or trying to stop the flow or urine.
First is the zip up. Imagine that you are trying to fit into a tight pair of jeans. As you imagine zipping up the zipper, draw in your lower abdomen so that your lower abdomen “fits” into the jeans. This begins the engagement of your pelvic floor. Try this several times until you feel comfortable.
Next we add the squeeze. This is where we are going to squeeze those muscles around the vagina and rectum. Again, imagine that you are trying to stop from passing wind and trying to stop the flow or urine. Try this part several times until you feel comfortable.
The third step is the elevate. With your zip up and squeeze going, you are going to try to elevate your whole pelvic floor towards your chest and lungs. It is often helpful to take a deep breath as you are elevating. Once again, practice this part several times until you feel comfortable.
