How to Kegel… Guess What? You’ve Been Doing It Wrong This Whole Time!

As I'm sure you know by now, I've had digestive issues since I was a kid. So last year I finally had a colonoscopy, and the results indicated that I have "pelvic floor issues". My gastro referred me to a pelvic floor surgeon, but as a healthy 31-year-old (at the time), who has never given birth, I refused to let that be the answer and instead turned to pelvic floor physiotherapy. 

In the following video, I go over two valuable pieces of information that I had no idea about. I'm completely fascinated about what I learned in my first session alone!

WARNING: Headphones for yourselves or earmuffs for your kids if they’re around. Depending how old they are, you might not want them hearing this.

Video summary:

What I learned in my first pelvic floor physio session…

How to Kegel

Did you know there are three different muscles to flex in your pelvic floor? It’s ok if you didn't, I just learned that too. Craziness right!?!

  1. Urethra: pull in clitoris (from the top)

  2. Vagina: close the doors while pulling in (from the sides)

  3. Anus: hold in a fart (from the bottom)

To strengthen your pelvic floor, there are several exercises you can do:

  1. Wave 

    • Do each pelvic squeeze 5x while trying to connect to what you're feeling. Try to relax in between each one.

  2. Kegel 

    • Simultaneously: 

      • Inhale: relax pelvic floor/shoulders/jaw 

      • Exhale: close doors (vagina/urethra) then lift (anus) 

    • Hold 4 seconds, do 10x

  3. Inhale: relax pelvic floor and maintain the relax while you take several breaths.  

    • Do this after you’re done exercising or after doing your Kegel exercises. 

    • Do 10x

ILU (I Love U) Massage

If you're having stomach pain, or just feeling a little shitty (haha get it?), try out this ILU massage. I like to do it lying down on a carpet with the lights dim for pure relaxation.

 

The ILU massage is meant to calm tension in your abdominal wall and intestines, and help food effectively pass through the digestive system. 

 

Notes:

  • The massage can be done lying, sitting or standing.

  • You can use soap in the shower or cream on your fingertips.

  • Always begin right to left (this follows the digestive path).  

 

How to:

  1. Start by forming the letter “I” by stroking with moderate pressure from the LEFT rib cage 
    down to the LEFT hip bone. Do it 10x. 

  2. Next, form the letter “L” by stroking with moderate pressure from the RIGHT rib cage, 
    underneath the rib cage to the LEFT and down to the LEFT hip bone. Do it 10x. 

  3. Lastly, form the letter “U” by stroking with moderate pressure from the RIGHT hip bone up to the RIGHT rib cage, across to the LEFT rib cage and down to the LEFT hip bone. 
    Do it 10x. 

  4. Finish with 1-2 minutes of a clockwise circular massage around the belly button. 

Active LivingMarissa Haupt