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Are you doing your "KEGELS" correctly???
Tue Oct 2022
Dr. Gina Parsonis, DPT, MTC
1. Using Incorrect Muscles
Kegel exercises may sound easy, but when you are weak, they can be difficult. The hard part is locating the correct muscles.
42% of people perform Kegel exercises incorrectly, pushing down on their pelvic floor muscles which causes more damage, instead of correctly squeezing and lifting
2. Not Using Both Type of Pelvic Floor Muscles
Your pelvic floor is made up of 2 types of fibers - slow-twitch and fast-twitch.
Your slow-twitch muscle fibers are responsible for prolonged bladder and bowel control - enabling you to get to a toilet in time, or to last longer through the night.
Your fast-twitch muscle fibers are the fibers that should respond quickly to support your bladder under sudden bursts like jumping coughing or sneezing.
To strengthen your pelvic floor fully you need to perform both fast and slow pelvic floor exercises.
3. Forgetting to Relax
Relaxation is as imperative as strength for your pelvic floor muscles to stay healthy. Too tight of muscles with cause a tight pelvic floor leading to other urinary and pelvic dysfunction. Be sure to rest your pelvic muscles.
4. Giving Up Too Soon
If you haven’t given your muscles 12 weeks to show improvement, then you are giving up too soon! You must give your muscles at least 12 weeks, three times a day of exercise to notice a marked improvement.
A possible easier solution is to try Dr.PRx Pelvic floor Stimulation! www.drprx.com