Do you remember to do your kegels every day?

[goldenotter]

Trying to overcome some mild pelvic floor issues and prevent worsening. I have the NHS squeezy app and usually manage 2 rounds a day, often 3 rounds a day but I do have the odd day where I forget! I am getting a bit better though. My aim is 30 long and 30 short per day. Not sure if that is enough but I think it's quite standard. Would anyone suggest aim for more?

Do you manage to remember to do them daily? If so how many do you do a day?

I also heard you're meant to do them at different times but for me it's easier to do them all in one go while watching TV at night. Is that ok?

How well do others do at them?

I was taught you do them every time you pick up your toothbrush but before you clean your teeth. If you can nail that for 3 weeks you should have built up the habit and it's easier to maintain. (I didn't and don't but I go through phases of being good.)

No, I don't remember every day. I do it as much as is called to mind. Could be better, could be worse.

I remember them about once a year

I do weekly Pilates instead.

Your pelvic floor is not a muscle in isolation. It is the bottom part of your whole internal muscle structure. Your corset muscles and your diaphragm. All of that should work as one unit to regulate your internal pressure.

Get them all working together and it should maintain itself without issue. The problem women have is after pregnancy the pelvis often tilts and is not corrected. This ruins the balance and it’s impossible to correct without realigning the pelvis and reactivating these muscles to work in unison.

@LemonSwan thanks, I have heard pilates is good for it. I have tried pilates in the past but it's just not my thing unfortunately (nothing against it just not for me personally). Maybe I should try again.

I recently some yoga and HIIT so I am hoping they will start to make a difference soon. I've also lost over a stone recently so am hopeful that will make a difference, and will continue to lose weight as well.

The reason I think Pilates is the quickest and easiest route is because it was originally designed used for rehabilitation from injury and uses a lot of neutral spine/ neutral pelvis. So the teachers are trained in that and come from the starting point to correct that and work from there. Find a good experienced one and do some 1-1s and they will change your body so fast you won’t believe it. And when I say change your body I don’t mean lose weight etc. I mean they will correct your posture. But this will change your pelvis, your spine, the balance of all your internal and external muscles, how you stand, how you lie, how you walk, your internal pressure system which affects your pelvic floor. Having an awareness of this as you correct it will mean you end up working on your floor solidly for 6 weeks without even realising. Even down to how you stand whilst waiting for the kettle. I do really recommend. You don’t have to do it forever. Fix it and then go and do all your other exercises.

@LemonSwan that is interesting to know, thank you. how many 1-1s do you think it might take to get the basics right, roughly?

For me it was 6 weekly sessions to correct the posture. I took the postural awareness/ cues home and just tried to keep awareness of it. Then after about 6 weeks I lay on the reformer table and I was just straight and neutral.

You will likely need to do a bit longer after to strengthen and stop it slipping back. How long I suppose would depend on your body. But you could move to mat or group after with the same teacher for a little bit instead of 1-1.

Thanks @LemonSwan I'll definitely consider it. Glad you found it helpful!

Me too! 🤣 Best choice I ever made for myself. Hoping you find a solution that works for you too.