Try starting doing 10 min kegels (10 sec hold - 10 sec rest ) every third day and 10 min of reverse kegels ( 10 sec stretch -10 sec rest ) every day.
For example.
Monday. 10 min kegels and 10 min reverse kegels
Tuesday. 10 min reverse kegels
Wednesday. 10 min reverse kegels
Thursday. 10 min kegels and 10 min reverse kegels
Friday. 10 min reverse kegels
Saturday. 10 min reverse kegels
Sunday. Rest
Then when you become more balanced you can change it to kegels every other day or increase the time for kegels or the length of the hold.
Once you develop pelvic floor balance you'll have being doing it long enough to know what the best combo is for you.
The routine above is basically what mine is except I do my kegels for 20 min ( 10 min of 20 sec holds and 20 sec rest and 10 min of 1 min holds with 1 min rest ) and I do front reverse kegels for 15 min ( 30 sec stretch and 30 sec rest )
This is the routine that works for me for to keep my pelvic floor balanced. Everyone's different so you need to tweak your routine to what's best for you once you have the knowledge and experience to do so. Don't just rely on a generic routine that someone has told you to do listen to the feedback your body gives you.
For example.
Monday. 10 min kegels and 10 min reverse kegels
Tuesday. 10 min reverse kegels
Wednesday. 10 min reverse kegels
Thursday. 10 min kegels and 10 min reverse kegels
Friday. 10 min reverse kegels
Saturday. 10 min reverse kegels
Sunday. Rest
Then when you become more balanced you can change it to kegels every other day or increase the time for kegels or the length of the hold.
Once you develop pelvic floor balance you'll have being doing it long enough to know what the best combo is for you.
The routine above is basically what mine is except I do my kegels for 20 min ( 10 min of 20 sec holds and 20 sec rest and 10 min of 1 min holds with 1 min rest ) and I do front reverse kegels for 15 min ( 30 sec stretch and 30 sec rest )
This is the routine that works for me for to keep my pelvic floor balanced. Everyone's different so you need to tweak your routine to what's best for you once you have the knowledge and experience to do so. Don't just rely on a generic routine that someone has told you to do listen to the feedback your body gives you.
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