Manual Training Mode for Strengthening: Quick Flicks
Using the Kehel manual training mode for strengthening may be beneficial if you have pelvic floor muscle weakness. You can adjust the parameters of the number of repetitions, duration of each contraction, and the resting time between each contraction. In the upcoming posts, we will discuss why and how you should adjust the parameters depending on what your pelvic floor weakness problem is.
First, we will begin with quick flicks. Quick flicks are fast and strong contractions that are necessary to stop urine or fecal leakage when there is increased pressure on the abdominal area. This can result from coughing, sneezing, laughing, bending, or lifting. In a healthy pelvic floor, the muscles automatically squeeze and lift to stop leakage. A pelvic floor that is weak has lost the automatic ability to lift and squeeze and has lost the timing of the contraction just prior to the event.
You can use your Kehel in the manual training mode to prevent leakage prior to strong abdominal contractions by training the squeeze, lift, and timing needed. Begin by pressing on the timer in the left-hand corner of the manual training mode screen. Set the repetitions to 10 repetitions, contraction time to 2 seconds, and the rest time to 4 seconds. You can increase the benefits of this exercise by fake sneezing or coughing just prior to contracting. When you are cued to contract quickly, contract your pelvic floor muscles and fake a cough or sneeze and hold the contraction as you cough/sneeze.
Here is what your quick flick contraction may look like:
Your contractions may not be the same strength, but your peak should quickly rise up then drop. Your strength reading in grams per second will vary and be higher as you get stronger and lower when you are fatigued.
By performing the fake cough or sneeze and contracting your pelvic floor muscles, you are training your neurological system (think “brain”) how to react when this happens in real life. Practice this contraction and hold any time you cough or sneeze or with any activity that makes you leak. On a daily basis if you leak then repeat that activity that made you leak three times while performing a kegel and holding it. Doing this on a daily basis will help to reinforce the correct pattern and timing.
Recommended Beginner Manual Mode for Quick Flicks Exercise Program
- Warm up: massage mode for 5 minutes on low intensity.
- 10 repetitions of 2 seconds contractions with 4 second rests. Fake cough or sneeze as you initiate the contraction (kegel) and hold it until you are cued to relax.
- Repeat for 2-3 sets of 10 or until you begin to fatigue. You will know you are fatigued when you begin to substitute your stomach, buttocks or leg muscles when you contract.
- Recovery: massage mode for 5-10 minutes on low intensity.
NOTE: You may choose which massage mode you prefer for warm-up and recovery.
You will know if you are getting stronger by performing frequent assessments with your Kehel. As you advance you can increase your sets of repetitions. Remember that whenever you leak during an activity, repeat that activity 3 times while holding your kegel.
Caution: Do not use the Kehel if you have pain or any unexpected symptoms. If you are beginning to exercise, start cautiously and progress slowly. If you have pain or any unexpected symptoms, consult your physician or pelvic physical therapist.