Hab-it Exercises Forums Ask Tasha! Kegel frequency and cycling standing up!

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    Thank you for your website and the DVD, both of which are full of so much information. It is great to have somewhere to get advice and answers.

    I am writing from the UK with two questions!

    Background info: I had a vaginal birth 18 months ago – forceps and a third degree tear. I saw a women’s health physio every couple of months for the first year. I had the ‘falling out’ feeling, visible bulge, discomfort at the end of a day when I had been on my feet a lot / carrying heavy loads etc. She said I had a rectocele and cystocele and then at the last appointment described it as a weakening in both the front and back of the vaginal wall – she wouldn’t give it a name or a grade as said it wasn’t helping to worry about that, it was better to focus on how it felt and impacted daily life.

    Programme with physio: With the physio I built up kegels so that by the end I was doing 10 long (20 second holds) and 20 short (1 second holds), three times a day. When I was discharged from physio she said that I only needed to continue doing then once a day now that my pelvic floor was back in better shape.

    Now: 90% of the time I have no problems. However, I know that if I stop doing kegels the symptoms come back. Also if I am tired / spend too long on my feet / carry too much etc I feel it. I am also keen to keep my pelvic floor in good shape. I am currently doing your DVD workouts and also kegel exercises as directed by physio.


    1. In your DVD notes it says not to perform more than 8 or 10 kegels a day. So I wanted to ask: Is continuing to do the 10 long (20 second) ones and 20 short (1 second) ones a bad idea? I feel better when I am doing this programme three times a day, but I do not want to cause any further problems. Is overworking the pelvic floor really a bad idea, or would I know from how my pelvic floor felt if I was doing too much?

    2. With all the exercises in all the workouts on the DVD, do I need to contract my pelvic floor for every one, even if it doesn’t say to? Eg when doing the stomach one in workout 1, should I contract the pelvic floor (if it doesn’t already contract automatically)?

    3. I generally contract my pelvic floor before an action that I know is going to stress it (for example if I were to jump of a wall I would contract it before landing). Is this right or wrong?

    4. I read that cycling standing up stresses the pelvic floor – however I also know I have lost all glute strength since being pregnant and this is a good way to rebuild it! Is there a way that I can adjust cycling standing up to reduce pressure on the pelvic floor? Currently I try and just listen to my body, so don’t do it for too long, stop if discomfort etc.

    Apologies for the long post. Many thanks for all the information that you provide – so accessible and helpful! I really have found it great both in terms of physical advice and also positive encouragement.


    #80987 Reply


    Sorry one last question!

    5. Are aerobic workouts in water (specifically aqua zumba!) a good idea? Will being in the water reduce the pressure on the pelvic floor, or does it make little difference given that feet are on the floor for lots of it?

    Many thanks!


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