I wasn't sure if I was doing them right, but I was speaking to a physio abut back pain and she stressed the importance of kegels for more than just bladder control. She made it very simple for me:
- Stand comfortably and put your hands over the front of your pelvis, a couple of cm in front of your hipbone.
- Breath out and relax.
- As you take a breath in, gently tighten the muscles under your hands so you feel them draw in and go firm.
When you feel those muscles tighten, you'll also notice the muscles around the anus tightening as well. This is all you have to do, it's very easy.
The thing with kegels is, you don't have to strain or over exert yourself. My pamphlet says "it can be likened to idling an engine as opposed to revving it."
Start just counting five seconds while you gently hold the muscles firm. Do a set of 5. Gradually build up until you can hold for 20 seconds.
My physio told me to suck a finger while doing them because it is impossible to bear down and suck up at the same time. I was using the stomache muscles not the pf's so had to readjust what I was doing after my 1st one. It didn't help that they cut all the way through them and then didn't sew them back together again after the episiotomy.
Reply With Quote
Bookmarks