Nov 22 , 2018
1. Kegel exercises are extremely important to strengthen your pelvic floor.
Your pelvic floor is a group of muscles that sit like a basket within your pelvis. Think of your pelvic floor as your ‘Lady Hammock’ holding up your Uterus, Bladder and Rectum. The pelvic floor has to hold up these organs and needs to be respected and exercised otherwise it weakens and then problems occur.
Kegel exercises were developed by Californian Gynaecologist Dr Arnold Kegel,
Kegels are exercises which are clinically proven as an effective nonsurgical treatment for pelvic floor weakness.
They consists of repeatedly contracting and relaxing the muscles that form part of the pelvic floor.
2. Most women do not know how to do a correct Kegel contraction – “I have tried doing pelvic floor exercises and they didn’t work”
Most women think they are doing their Kegel exercises correctly but many are simply just squeezing the wrong muscles, their thighs, their butt or stomach muscles. To find the right muscles imagine you have to stop yourself passing urine or try this next time you are having a wee. (Note, do not make it a habit of doing Kegels when passing urine as this can lead to bladder infections). Merely try this to ascertain where the correct muscles are.
To guarantee that you are using the correct muscles or to help you find them, Secret Whispers Complete Kegel Kit will show you how engage and train the correct muscles.
3. Up and down the elevator we go!
Going up and down the elevator when doing your Kegel exercises
Tighten the muscles around your front passages and then lift the muscles up inside, hold, then….relax slowly. It is important to both pull up and then to relax the muscle after also. Ideally the exercises should be done in sets incorporating the Fast, Slow and Knack Contractions. Full details including recommended exercises are in the instructions with your Secret Whispers Kegel Kit.
4. You can do your Kegels ANYWHERE and no one will know!
Unless you have raised eyebrows and a strained look, which means you are doing them wrong, no one will know you are doing your daily kegel exercises. The walk to school, at a red traffic light, yoga, run – absolutely anywhere.
5. It's NORMAL to wee myself after childbirth
No it is NOT! If you wee yourself a little or a lot your pelvic floor is weak and will only get worse if you do not tackle this now. Please do not believe this nonsense and start today improving your pelvic floor. Imagine if the older generation knew the importance back when they were younger – there would be less rushing to the bathroom, less slipping on the wee that escaped on route and less hip fractures with slipping in their own wee! Just saying….
6. Will Kegel exercises improve my sex life?
Hell YEAH! If you have noticed that it is more difficult to reach orgasm or that your other half has noticed it is more difficult to climax; your pelvic floor may have weakened. An orgasm happens when the muscles in your vagina, anus, and uterus involuntarily contract and then relax. This is the amazing feeling of "release." Orgasms are bigger and stronger with a strong pelvic floor. Oh and doing your Kegels whilst in the moment of passion is also Multi-Tasking! Win Win!
7. I don’t need to do pelvic floor exercises as I have no issues.
All women need to be exercising their pelvic floor. Even women who have not given birth are still at risk. It is a muscle like any other and needs to be exercised regularly. Please do not leave it until it is too late! The importance of the pelvic floor and exercising it regularly is paramount to all women. Having a strong pelvic floor before, during and after birth is critical for reducing the likelihood of urinary incontinence after. Menopause is another big stage in your life when the pelvic floor strength decreases with hormone changes.
8. I am very athletic SO my pelvic floor is OK.
Athletic women, even before pregnancy are still at risk due to the high impact of the foot to the ground with various sporting activities including runners and gymnastics. When you jump the impact on your body is 5 times your body weight! Huge stress on your pelvic floor.
9. Squeeze before you sneeze - The ‘knack’
This method is known as ‘bracing’ yourself (by squeezing up and holding) before you cough, laugh, and sneeze or lift anything (or anything else which causes you to leak urine). This will improve your pelvic floor strength.
10. The more Kegels I do the tighter my vagina will be.
Firstly, the reason for doing Kegels is to strengthen and tone your pelvic floor so it can do its job effectively in holding up your organs in the right place and prevent issues like urine leakage and prolapse. Forget about wanting a nut cracker! A strong pelvic floor means you can tighten your muscles better and prevent weeing yourself.
Your pelvic floor is a muscle like any other in the body. You would not do excessive squats and not expect to feel the pain after? If you do too many or hold the squeezes for too long the muscles in the pelvic floor can go into spasm and may result in a tight rigid pelvic floor. This can cause pain in your pelvic area, pain when emptying your bladder or during intercourse.
11. Those who should NOT do Kegel exercises?
For instance, those with vaginismus, a painful condition in which involuntary muscle spasms prevents vaginal penetration. This often results in pain with attempts at sex. Please seek the advice of a physiotherapist to help you with a treatment plan for this, since no one should have to live with pelvic pain.
12. So how many Kegels should I be doing and when?
Every woman has a different routine. Find a time each day, 15 mins where you can incorporate different reps (slow and fast contractions) of 10. Ensure you relax fully at the end of each rep as this is as important as the contraction itself. Ideally, wearing your Secret Whispers Kegels for 15 mins will actively challenge your pelvic floor and give you a good workout. School run, doing the shopping, yoga, even cleaning. There really are no excuses.
13. Are Kegel exercises just for the pelvic floor?
Your core is so important. If you do not have a strong pelvic floor the chances of having a bad back are much increased.
14. Why Secret Whispers™ Complete Kegel Kit is the best Kegel exerciser for you.