How Many Times Do I Need To Kegel?
Listen, ladies – we all know we should be doing our daily pelvic floor exercises, otherwise known as Kegels. Kegels have been shown in research to prevent, manage, and sometimes even eliminate accidental bladder leaks. Not only that, regular Kegel exercises can improve sexual function through increased sensation, satisfaction and stronger orgasms. We don’t need any more reasons to “do our Kegels,” now do we?
That being said, many women often report confusion as to how much and how often Kegels should be performed. 10 times? 20 times? Short holds or long holds?
Their confusion is justified: Kegel exercises are not a “one size fits all” type of exercise. Your pelvic floor muscles are just like any other muscle and may require training to build up to the recommended amount of daily exercises: three sets of 10 repetitions. Factors such as being overweight, pregnancy, childbirth, surgery, menopause, chronic constipation or chronic coughing can all impact a woman’s pelvic floor strength.
The amount of Kegels is not the only point of confusion; many women do not correctly contract their pelvic floor muscles with verbal or written instructions alone. This can at best, make the exercises ineffective and at worst, cause pelvic pain if there is not the appropriate amount of relaxation time between sets.
Enter PeriCoach: an assistive Kegel exerciser device providing something for women to squeeze against while doing pelvic floor exercises as well as cueing the appropriate amount of holds and releases for your individual needs.
So How Many Kegels Should I Do Daily?
- First, make sure you have identified the correct muscles —the simplest way to do this is to stop urination midstream. If you succeed, you’ve identified your pelvic floor muscles. (It is not recommended to do this regularly, just to test you can find the right muscles as it could promote urinary tract infections.)
- Squeeze and life your pelvic floor muscles, holding the contraction for five seconds.
- Release, and then relax for five seconds. Taking a deep breath, inhaling deeply, and exhaling slowly will help you relax involuntary muscles that are not under your conscious control.
- Repeat five to 10 times.
- Aim for at least three sets of 10 repetitions per day. Day-by-day, work your way up to keeping the muscles contracted for 10 seconds and relaxing for 10 seconds.
Remember: the relaxation phase of pelvic floor exercise is just as important as the contraction phase, especially for women who have experienced a tightening or shrinking of the vaginal muscles due to a prolonged period of celibacy or due to menopausal changes, which can interfere with enjoyment of penetrative sex.
Why PeriCoach Makes Kegels Easier
The PeriCoach system was specifically designed to help women exercise their pelvic floor muscles and take the guesswork out of how many and how often. The insertable biofeedback device guides you through Kegel exercises, by utilizing biofeedback sensors that detect the contraction of your pelvic floor muscles when you squeeze against the device.
PeriCoach is paired with your smartphone via Bluetooth; as you squeeze against the device, that information is sent to your phone, allowing you to see your muscles working in real-time.
But don’t just take our word for it, hear PeriCoach reviews from healthcare practitioners about the ease of use for their patients:
“With PeriCoach, my patient is now doing daily pelvic floor exercises and her muscle function is improving. I can also follow her progress from on my iPad, which is very clever.” Wendy Brown, Physiotherapist, UK
“PeriCoach is a user-friendly biofeedback tool that allows women to practice isolating pelvic floor muscle contractions in the comfort of their homes. Some women have difficulty voluntarily contracting the pelvic floor muscles, but having the tactile input of the sensor is valuable. The app is fun and super easy to use!” Dustienne Miller, Women’s Health Physical Therapist, US
PeriCoach is the Answer
Many women struggle remembering to perform their Kegel exercises on a daily basis, which is no wonder. Work and home responsibilities can often steal away the majority of the day! With PeriCoach, you set and receive reminders prompting your personalized exercise session for just 5 minutes of “me” time a day.
Learn more about PeriCoach.