Quick Flicks

Quick Flicks: Fast-Paced Pelvic Floor Training for Super-Quick Muscle Response

Why These Exercises Work & What They'll Do For You

Quick Flicks (sometimes called rapid pulsation training) are a more advanced and dynamic way to train your pelvic floor. They really target those *fast-twitch* muscle fibers with quick, strong squeezes. This method offers three fantastic benefits that can make a big difference:

1. Better Muscle Readiness
   • It literally helps your pelvic floor muscles react *faster* (which is super, super important for catching yourself and stopping those little leaks when you suddenly cough or sneeze).
   • This technique actually boosts the activation of a certain type of muscle fiber by an impressive 38% compared to just holding squeezes.
   • It significantly improves coordination when your belly pressure changes suddenly, like when you laugh or lift something.
2. Improved Daily Function
   • It's even more effective than regular Kegels for cutting down on leaks when you cough or sneeze (we're talking up to 72% less!).
   • This is particularly effective for athletes or anyone preparing for high-impact activities.
   • It's also been shown to cut down urinary leakage episodes by 2.4 times in women who are going through menopause.
3. Blood Flow & Metabolism Boost
   • It acts like a little pump, helping to increase blood flow in your pelvis.
   • It boosts how much oxygen gets to your tissues by 19% (and we can even see this happening with special ultrasounds!).
   • It might also help reduce that heavy, congested feeling in your pelvis.

How to Do Them Like a Pro

Phase 1: Building the Foundation (Week 1–2)

• Lying Down Protocol
  • First, take 3 cycles of deep belly breathing to get your body relaxed and ready.
  • Then, do 10 quick squeezes (aim for 1 second ON, followed by 1 second OFF).
  • Rest completely for 30 seconds.
  • Repeat this whole sequence for a total of 3 sets.
• What We'll Be Watching For
  • Can you keep your breathing smooth and steady throughout the exercise?
  • Is your squeezing rhythm consistent and controlled?
  • Are you truly isolating the pelvic floor, avoiding using other muscles to cheat?

Phase 2: Making It Harder (Week 3–4)

• Changing Positions
  • Try sitting with a slight forward tilt of your pelvis (do 3 sets of 15 repetitions).
  • Challenge yourself by standing on one leg (do 3 sets of 12 repetitions per side).
  • Start incorporating them into dynamic movements like squatting up and down (do 3 sets of 10).
• Advanced Techniques
  • You can gently add resistance by using vaginal weights, if comfortable.
  • Work on actively releasing the muscles against some resistance.
  • Try integrating quick flicks with tiny, controlled jumps.

Phase 3: For Sports & Daily Life (Week 5+)

• Impact Absorption Training
  • Do 5 quick pulses *just before* you jump.
  • Practice stabilizing your body effectively when you land.
  • Work on controlling forces and maintaining stability when you twist your body.

Special Adjustments for Different People

For New Moms Who Are Athletes:

• Wait until at least 12 weeks after giving birth before starting.
• Begin *only* with the lying down protocol.
• Progress more slowly (take 4–6 weeks just for the foundation phase).

For Women in Menopause:

• You can safely combine these with topical estrogen therapy if prescribed.
• Take slightly longer breaks between sets to allow for recovery.
• Focus on performing them *well*, rather than just doing a lot of repetitions.

For People with Pelvic Pain:

• **Do not** perform these exercises during painful flare-ups.
• Your muscle tone generally needs to be normal before attempting these.
• Be very mindful and watch out if they seem to worsen your existing tension.

How We'll Measure Your Progress

Things we can objectively measure:

• Your Oxford Grading Scale scores should show improvement.
• You should experience less leakage on pad weight tests (a measure of fluid loss).
• You should have better endurance results on the PERFECT scheme (a standardized assessment).

Things you'll likely notice yourself:

• Feeling much more confident during exercise and physical activity.
• Less fear or anxiety about potential leaks.
• Improved scores on questionnaires related to sexual function.

Common Mistakes & How to Fix Them

1. Using Other Muscles
   • Mistake: Squeezing your butt or hamstrings too much instead of just the pelvic floor.
   • Fix: Use your hands to feel if those other muscles are working, and consider visual feedback (like a mirror) if it helps.
2. Holding Your Breath
   • Mistake: Holding your breath during those quick squeezes.
   • Fix: Try making a gentle 'hiss' sound as you exhale with each pulse to encourage continuous breathing.
3. Getting Tired
   • Mistake: Your squeezes start to get noticeably weaker or less controlled.
   • Fix: Simply do fewer repetitions per set, or take longer rest periods between sets to allow your muscles to recover.

How These Fit into Your Pelvic Health Routine

It's best to combine Quick Flicks with:

• Regular, longer Kegels (aim for a ratio of roughly 80% quick flicks to 20% long holds for overall training).
• Crucial Reverse Kegel relaxation exercises to ensure your muscles can also fully release.
• Comprehensive full-body core exercises for holistic strength.

Safety First!

• Always watch out for any signs of pelvic organ prolapse.
• Be aware of the potential for overtraining your muscles.
• Adjust the exercises if you have any bone or joint limitations that might be affected.

What the Research Says

• Best frequency: Aim for 3 times a week.
• Good amount: Target 30–50 squeezes per session.
• Minimum time to start seeing noticeable effects: Plan for at least 8 weeks of consistent practice.

Final Thoughts

Quick Flicks are a remarkably simple yet powerful way to make your pelvic floor respond faster and coordinate better. By training these muscles to react quickly, they can genuinely help reduce urgency, effectively prevent leaks, and give you much better control over your body overall.

Fast squeezes truly lead to faster confidence. Make Quick Flicks a dynamic and essential part of your daily routine!