In our recent post Pelvic Floor Personal Trainer we promised to follow up with instructions on how many PF (pelvic floor) contractions you should be doing each day and how long you should hold them.
How Many?
A few minutes on google and you'll read anything from 20 - 200 a day! After teaching my clients to train their PF for over 10 years, I believe that everyone should spend 2 minutes a day completely focused on their PF. If you are working effectively with your breath, and what style of contraction you are doing, you'll be doing 15-30 isolated PF contractions a day. I also believe that everyone should incorporate PF contractions into most of their strength workout, but more on that later.
How long?
If you are starting out, hold the contraction for the length of your exhale.
Ex. Inhale to prepare. As you exhale engage your PF.
As you get stronger, you might try to hold your PF contractions longer.....but make sure to breathe.
Next post? How to breathe while you are working your PF.
