Sitting Kegels

Sitting Kegels: Strengthening Your Pelvic Floor, Truly Anytime, Anywhere

Why These Are Awesome & Who They're Perfect For

Sitting Kegels offer an incredibly practical and discreet way to train your pelvic floor, all from the comfort of your chair! This method is especially helpful for:

• Office workers & people who spend a lot of time sitting: It actively helps combat pelvic floor weakness that can sometimes come from prolonged sitting.
• Posture improvement: It gently activates your deep core muscles, which naturally boosts and stabilizes your posture.
• Real-life benefits: It actually helps with bladder control when you're standing, often more effectively than just doing them lying down.
• New moms: It's a safe and gentle way to rebuild strength after childbirth without putting too much pressure on your abdominal area.

Research even shows a **28% better carryover to preventing stress incontinence** when compared to only doing them while lying down (Dumoulin et al., 2020).

Your Easy Step-by-Step Guide

Phase 1: Getting Those Muscles to Work While Seated (Weeks 1-2)

Perfect Positioning: Sit comfortably on a firm surface (try to skip those super soft couches for now!) with:

• Your feet flat on the floor, knees positioned about hip-width apart.
• A neutral spine (meaning a slight, natural forward tilt in your pelvis).
• Your hands gently placed on your hip bones (iliac crests) to help you check that your hips stay nice and still.

How to Do It:

1. **Warm-up breath:** Take a deep breath in, really letting your belly expand → then breathe out completely, emptying your lungs.
2. **Gentle lift:** Gently pull your pelvic floor muscles upward (aim for about 30% of your maximum squeeze, keep it light).
3. Hold that gentle lift for 3 seconds → then completely relax for 5 seconds.
4. Do 8-10 repetitions per session, aiming for 3 times a day.

Helpful Cues:

• "Imagine gently lifting your pelvic floor right up and off the chair."
• Make sure you're not letting your thighs or butt squeeze (you can feel them with your hands!).

Phase 2: Adding More Challenge (Weeks 3-4)

Making it a Little Harder:

1. **Shift your weight:** Activate and lift your pelvic floor as you gently shift your weight side to side while sitting.
2. **Posture challenges:** Practice them while:
   • Reaching your arms overhead.
   • Gently twisting your upper body.
   • Slowly standing up and then gracefully sitting back down.
3. **Add gentle resistance (optional):**
   • Place a small, soft ball between your knees and gently squeeze it.
   • Sit on something a little wobbly (like a balance disc) to engage your core more.

How Much to Do: Aim for 12-15 repetitions, 4 times a day.

Phase 3: Using Them in Real Life (Week 5+)

Putting It into Practice:

• **Pre-emptive squeeze:** Consciously activate your pelvic floor muscles just before you know you're about to cough or sneeze.
• **Workstation integration:** Set hourly reminders on your phone to do a few discreet Kegels at your desk.
• **Driving adaptation:** Use red lights as a perfect cue to do a set of your Kegels.

Special Notes for Different People

If you've recently had surgery:

• Wait until at least 6 weeks after your operation before starting.
• Use a pillow wedge to comfortably keep your hips bent at about a 30° angle.
• Stick to shorter, 5-second holds initially.

If you're pregnant:

• Really focus on fully relaxing between each squeeze.
• **Do not** hold your breath during the exercise.
• Consider combining these with perineal massage as your pregnancy progresses.

For older adults:

• Use a chair with armrests for added stability and support.
• Do shorter holds (2 seconds).
• Combine these with practicing standing up and sitting down smoothly.

Fixing Common Mistakes

How We'll Know It's Working:

• Your 24-hour pad test results (measuring leakage) should noticeably improve.
• You'll likely experience fewer sudden, strong urges to pee.
• Your scores on the PERFECT scheme (a standardized assessment) should get better.

When NOT to Do Them:

• If you have acute hemorrhoids or severe pelvic pain.
• If you have severe prolapse (Stage III+ or higher).
• If you've recently fractured your pelvis.

Final Thoughts

Sitting Kegels are a wonderfully handy and discreet way for women to consistently strengthen their pelvic floor muscles throughout their busy day. Whether you're at work, comfortably at home, or constantly on the go, consistent practice while seated can genuinely help with bladder control, improve your posture, and boost your overall core stability.

So, take a seat, gently engage your core, and truly empower your pelvic health—you can do it anytime, anywhere!