Kegel exercise techniques for incontinence: The Knack | Pelvic Floor Exercise Techniques | Kegel8

This is one of my favourite, my favourite, standing
up bit quirky exercises, that you can do little and often through the day to keep connecting
your brain to the back, the front and the sides of your pelvic floor. It’s a learning
where everything is exercise, don’t worry about breathing, we will come to that, don’t
worry about the rest of your body too much. Just trying to tune in to the fact that the
pelvic floor is quite large, larger than most people think. So it’s very strange but we
are going to say turn your toes out like a ballet dancer. And when your toes are turned
out, if you tighten up your pelvic floor muscles underneath, you will feel that this position
favours the back passage, the anus as if you’re stopping wind. And then just let go, we are
not going to worry about breathing or holding or anything, we are just going to say tighten
up round the back passage and then let it go. And it should feel like your squeezing
that little ring, the anus, and it doesn’t show on your face and you don’t want to grip your
shoulders, just tighten up and let go. I’m going to do two more, squeeze round the back,
release and one more, tighten up round the back and then let go properly. Now turn your
toes in, more like a pigeon, don’t make your knees sore, just a little bit. Now when you
tighten up underneath it should feel a little bit different, yes, yeah completely different.
What it does, by tilting the pelvis it takes you away from the back and more towards the
front. It doesn’t mean you’re not, you might still feel the back a bit but put your mind
and your attention now on the front. Think about the opening of the vagina and the bladder
tube and try lift and tuck them up inside and then let them drop, it’s a bit of a urgh
feeling. Yeah. So lift and tuck up underneath. How many seconds would you do on the lift?
We’re just going to come up and drop down again, we are not even going to try and hold
it. Okay. Just a juicy lift and drop, and a lot of ladies say they are not sure if they
pulled up but when they let go they feel it fall down. Yes, you can feel it down. Yeah,
you don’t necessarily know it’s right there. You don’t necessarily feel it on the way up,
but when you let go you feel it fall down. Yes. And just do one more so we’ve done five
altogether, lift underneath and drop. Then put your feet normal. Now you’ve got to do
both those things at the same time. So you are going to squeeze round the back passage
and then lift and tuck at the front as well and then let them both go. And that should
feel like a much bigger drop. Yes, yeah. So be careful not to use your shoulders, it’s
not your bottom, it’s coming from the back passage, like you’re stopping wind, lifting
and tucking up underneath at the front and then drop. And again, squeeze at the back,
lift at the front, let go and then if you’re feeling clever squeeze at the back, lift at
the front and there are those side parts that just tense like we’re pulling our hips towards
each other. You won’t think you’ve done much but when you let go, just feels a bit bigger.
Yes. Yes, you can feel it. So the whole package is back, front, left and right, let
go. And how many of those? Well if we do five of those, five of those and five of those,
you’ve done fifteen really good squeezes and that’s just after you’ve been to the toilet
so if you link that in every time you go to the loo, it’s an automatic cue for you to
remember do your exercises. And what I like is because you put your feet in different
positions it holds you down, where as if I said stand in the kitchen and do fifteen
squeezes you might have gone nip, nip, nip. Yes. And done five and then made tea. And
you would just never get to the end of it, where as this is a bit more structured. Yes.
Gives you a start and a finish and you’re done. Or even you might find yourself sort
of resting on a table top or an island which I think it would probably take the, take the
intensity away. Yeah just stand free. Just before you go though, especially if you’ve
just done it after a wee, so you know your bladder is empty, I like to link why we’re
doing the exercise to what’s going to happen in real life. So why do we need to be able
to squeeze tight like this? It’s so that if a cough or a sneeze comes along, we’ve got
something to use to protect ourselves with. So you know your bladder is empty, tighten
up the back, the front, the sides of your muscles, everything you’ve got, hold them,
cough. Have a go. Oh right, okay, so back front, sides, cough. Yes. Did you feel it
hold steady. Yes. Now you might find at first when you cough you feel it go (in-audible)
like that, but your bladders empty so it probably wouldn’t leak but then you try again, back,
front, side and you can just clear your throat. And that might be easier to start with but
in the long run you want to be able to do back, front, sides, hearty cough. So you’ve
got that quite that push down that if you didn’t have good control there would be bladder
leaks or worse. Yup. If you pull up first it’s called the knack, they’ve done research
to show that it works and the idea is that your pulling up these muscles underneath just
before the pressure comes down. But you need to practice it, you can’t wait for a real
cough, cause you’ve had no practice. But if every time you go for a wee you do five of those,
five of those, five of those and one fake cough. Then actually even within a week I’ve
seen people go, I’m so much stronger and I’m catching my coughs in time. I had a friend
who would have to brace herself like that to stop herself wetting when she was laughing
or sneezing, she would brace like that. But something like the knack can help to brace
that pelvic floor and stop the leaks. Definitely, and they’ve shown with studies how well it
works for people and it’s strange, lot’s of people do this if they think they are going
to leak but if you cross your legs and try to tighten your pelvic floor it hardly works
at all. No, no, it’s all almost if it’s… It’s actually really unhelpful thing to do.The pelvic floor isn’t engaged at all – no, you can’t feel it. It’s actually much better to stand up really straight and get your mind underneath on your muscles. And visualise the muscles
and get them working. So is the knack good for prolapse? It’s a really good skill for
everybody. And fit’s in nicely with life. Yes.

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