Are you ready for the next video in our series on pelvic floor exercises on YouTube? We have just published the much awaited fourth video that focuses on working the fast twitch fibres of the pelvic floor. These fibres have the biggest impact on strength of orgasm so this is important work if you would like to see your orgasms improve.  We are still utilising the same combined steps to produce each contraction, utilising the different parts of the pelvic floor but focus moves to the speed at which contractions are made as well as the ability to relax after each contraction. When you are starting out, focus on maintaining relaxation in the rest of your body while you make these contractions and ensure that you allow your pelvic floor to relax completely between each contraction. If you find that the speed is too hard to achieve when you begin, start with slower more focused contract/relax and build up your speed and the number of contractions over time.

For those who have undergone mesh removal surgery, other pelvic surgery or even experienced a difficult birth resulting in scar tissue, you will benefit from first working on enhancing the subtle connections between the brain and the different parts of the pelvic floor before moving on to endurance and speed work. Always work from where you are allowing yourself to move slowly and consistently in the direction of your long term goals. You can expect some training pains in your pelvic floor muscles if you are consistently practicing and gradually building up your efforts on all fronts (focused strength, endurance and speed).

It is intended that you only move to the speed phase of your pelvic floor training once you feel that you are comfortably achieving an endurance hold for the count of 10 or more.

Next week, we will take our kegels through some functional movements starting to work our pelvic floors in different positions.

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Help to Break the Taboo

If you are suffering from stress incontinence, overactive bladder, pelvic organ prolapse, pelvic pain, fecal incontinence or sexual dysfunction, working on the function of your pelvic floors fast twitch fibres can greatly enhance pelvic floor function. In the case of pelvic pain, you should refrain from doing kegels instead focusing on reverse kegels (relaxation instead of contraction). Try it!

Pelvic Floor Dysfunction (PFD) affects one in every three women. Join in our mission to break the taboo surrounding Pelvic Floor Dysfunction by talking about these conditions, sharing this page and using the hashtag #breakthePFDtaboo