How to do a kegel: What you really came for.

Alright our little Cinderellas. This is what you came to the ball for. A proper kegel. But in true BOM style, there is a back story. Or at least more info. But not a crazy visual. Yet. Let’s double check that the shoe truly fits. In our first kegel post, we listed some signs and symptoms indicating that you may be “tight”. So we would of course not be complete without a list of signs and symptoms indicating you may be weak.

So here goes nothing. You might have a weak pelvic floor if...

You have pain. In your back, hips, pelvic region, or tailbone. This should have been a giveaway. Oh, and painful sex.

You have leakage. Mostly due to stress (the typical sneeze, cough, or jumping motions) and an inability to make it to the bathroom on time.

You have seepage. Kind of like leakage, only stinkier.

You have urges. The immediate feeling of having to go. Often. And if you missed this above, inability to make it to the bathroom on time.

Inability to fully empty your bladder. Like sitting on the toilet and there is a delay in stream or unsteady stream.

Passing gas uncontrollably. And it isn’t from too many tacos. This can be vaginally as well. Back in the day it was called a queef. Not sure what the new PC term is.

And lastly, a prolapse. This can be as simple as a pressure felt vaginally or rectally or as noticeable as a full on escape of the lady bits. If you don’t know what a prolapse is, be thankful. But we WILL do a post on this!

...

So if this is more like you... depending on how advanced your pelvic floor dysfunction is, you can do some kegels. So for times sake and mostly due to wanting to fulfill promises. Here is our kegel spiel.

A proper kegel can be taught in many ways and you should know that there are multiple types of kegels, targeting different muscles. The first of which is a traditional, vaginal kegel. It is what most people think of as a kegel. You can think if it as “tightening” or doing a contraction of your vagina. This contraction is one that can be done as if you are trying to stop urine flow, though we do NOT recommend doing it with the purpose of stopping urine flow while on a toilet.

One of my favorite explanations involves a milkshake. And when I say favorite, I really mean- insert eye roll here. So here goes: visualize a thick milkshake. I’m specifically thinking of a Frosty. I mean, why not?! Well stick a straw in that Frosty, then turn it horizontally. You then stick that straw up your hoo-haa. Then, just as if you were drinking that Frosty with your mouth, you clamp down (but vaginally) and start to suck up the milkshake. Your mouth cheeks cave in, the suction drawing up the milkshake. In this case your vagina muscles pull up in your body. Still with me?! I mean, if you didn’t have a WTF is she talking about moment through all that, I don’t know that we can continue. That is seriously how people describe it. And every time I explain it to patients like that, they have a WTF look all over their face. So here is my true favorite way. Picture your va-jay-jay hole. Close that hole and lift it up into your body. Close. And lift. Close. Lift. Boom. Mind blown. That is it. That is a vaginal kegel.

But seriously, THAT IS IT. You should not be tensing your booty. You should not be tensing those wannabe six pack abs. You should not be holding your breath. Nothing. Else. That is the key. Isolation of the close AND then of the lift. Want to know if you are doing it right? There is a self check for that. Get comfortable touching yourself. We will have you do that from time to time. For this one, stick your finger (or two) into your vagina. Close. And lift.

If when you close, you felt it on your fingers. Awesome!! That is a great first start. If you now do the lift, and felt your fingers get slightly pulled inside your body, GREAT! This means your pelvic floor is functioning properly. If you you do the lift and nothing happens, OKAY!! You are our Cinderella. We got some work to do! If you do the lift, and felt your fingers get slightly pushed out of your body... Lucy, you got some ‘splainin’ to do. You may have missed out on our last post (http://wix.to/XUAGBq0 ) because you are in the “tight” category. Also, some work to do.

If you were able to do the close and lift properly, great news!! We can move on to building upon this great foundation. You may have some of the other symptoms mentioned, but likely your pelvic floor isn’t the primary reason. And we can improve even more on this wonderful base. Full exercise progression coming at ya soon!