Your 10-Second Workout

Pelvic Floor Muscle Exercises, or “Kegels,” may be the most important exercise you’re not doing right now. Maybe you’ve heard the term “Kegel,” maybe you’ve even tried them once or twice, but you’re not really sure what they are or why you should do them. Your Pelvic Floor Muscles are considered the foundation for your core. They play a role in

1. Walking, Running, & Dancing

2. Control over your Bladder and Bowel

3. Sexual Functioning

Your Pelvic Floor Muscles can be strained by heavy lifting, straining on the toilet, high impact exercise, age, obesity, and especially pregnancy and child birth. But just like the rest of your core, or any other muscle, you can strengthen the muscles of your pelvic floor. There are 2 primary exercises that constitute proper Kegels

Sustained Kegels:

A sustained Kegel consists of a pelvic floor muscle contraction that is held for 10 seconds before being fully released. A healthy pelvic floor should be able to do a set of 10 sustained Kegels, but you might have to start with a shorter duration and work your way to a full 10 seconds.

Quick Flicks:

Quick flicks consist of 10 rapid cycles of contraction and relaxation of your pelvic floor muscles. You should complete all 10 cycles in 10 seconds.

Proper coordination of breathing and limiting contraction of other muscles is key to getting the most out of your 10 second workout.

Ready to stop leaking? FYZICAL can help you Love Your Life!

Submitted by Dr. Lauren Collier Peterson, PT, DPT

Clinical Director FYZICAL Therapy & Balance Centers of Oklahoma City

Dr. Peterson and her staff provide Physical Therapy for patients with pelvic floor dysfunction, imbalance and falls risk, & orthopedic injuries in OKC.

She has treated hundreds of men and women with pelvic floor issues ranging from incontinence and constipation to pain and prolapse. While she has a particular clinical interest in pelvic pain disorders, she wants everyone to enjoy good pelvic health and to know that “Leaks are not normal!”