Knowing the importance of working both types of muscle fibers within our pelvic floor muscles, let's review an optimal kegel sequence that will work both the slow twitch and the fast twitch muscle fibers. First, to work our endurance, squeeze your pelvic floor muscles as if to stop the flow of urine or the passing of gas. Now elevate your pelvic floor up into your pelvic outlet. Visualize a string attached from your belly button down to your pelvic floor and you are attempting to draw it up throughout a full 8 count. Then release your pelvic floor muscles, allowing them to completely relax. Now work the quick reaction of your fast twitch fibers by squeezing your sphincter muscles through 4 quick contractions. Squeeze as if to stop the flow of urine or the passing of gas to a quick rhythm of "contract-relax-contract-relax-contract-relax-contract-relax." With that entire sequence of an 8 count elevation and hold followed by the quick contractions, you have completed one kegel sequence. Complete a total of 8 kegel sequences every day to maintain strength and tone of both the fast and slow twitch muscle fibers of your pelvic floor.
Tasha Mulligan MPT, ATC, CSCS
Creator: Hab It: Pelvic Floor dvd