What program is best to help someone learn what muscles to recruit to perform a proper Kegel exercise? I believe I have been doing them incorrectly my entire life. Please Advise
Strengthening the pelvic floor will bring greater awareness naturally. There is no one specific program that will work better than the others. When the pelvic floor is weak, and therefore sub-responsive it can be very difficult to activate your pelvic floor muscles manually. The pelvic floor is responsible for controlling the flow of urine, so a great way to feel your pelvic floor contract is to try to stop your urine stream midway. It is an almost imperceptible contraction. We often assume that a kegel contraction involves the anus and perineum. While strengthening these muscles has great benefit, pelvic floor work is deeper and frankly less strenuous than the sweeping muscles contractions we perform while trying to net our pelvic floor. My advice would be to use your K-fit consistently at the strongest mA’s you are comfortable using. Try many if not all of the programs to see how they feel for you. P01 and P08 are great programs to begin with and will cover 5 different layers of muscle as well as targeting the slow twitch muscle fibers responsible for holding a muscle contracted longer. Eventually you will be able to insert a finger and feel the circle of muscle that your vaginal canal passes through contract firmly. This is a kegel contraction of your pelvic floor.
Strengthening the pelvic floor will bring greater awareness naturally. There is no one specific program that will work better than the others. When the pelvic floor is weak, and therefore sub-responsive it can be very difficult to activate your pelvic floor muscles manually. The pelvic floor is responsible for controlling the flow of urine, so a great way to feel your pelvic floor contract is to try to stop your urine stream midway. It is an almost imperceptible contraction. We often assume that a kegel contraction involves the anus and perineum. While strengthening these muscles has great benefit, pelvic floor work is deeper and frankly less strenuous than the sweeping muscles contractions we perform while trying to net our pelvic floor. My advice would be to use your K-fit consistently at the strongest mA’s you are comfortable using. Try many if not all of the programs to see how they feel for you. P01 and P08 are great programs to begin with and will cover 5 different layers of muscle as well as targeting the slow twitch muscle fibers responsible for holding a muscle contracted longer. Eventually you will be able to insert a finger and feel the circle of muscle that your vaginal canal passes through contract firmly. This is a kegel contraction of your pelvic floor.