Long Holds
Slow-twitch endurance
How to
Contract and lift the pelvic floor gently, hold without straining, then release slowly over the same count.
Benefits
- Builds endurance in the slow-twitch fibers that hold organs in place all day
- Improves bladder and bowel control over time
- Foundation set before adding load (Bridge Kegels)
Practice
Hold for a count of five, release for a count of five. Breathe normally throughout — never hold your breath.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
