Incorporating Kegel exercises when you have ADHD, as I do, might require a bit of creativity and adaptability to make them a consistent part of your routine.
Hey there, fellow adventurers of pelvic prowess!
Picture this: a regular day in my not-so-regular life, when I stumbled upon the mythical realm of Kegeldom. With a determination stronger than my morning coffee, I embarked on a journey to transform my nether regions into the eighth wonder of the world.
As I sat at my dining room table, diligently typing away (because productivity and Kegels totally go hand in hand, lol. ), I realized my pelvic floor needed a bit of a pick-me-up. So, there I was, sipping on herbal tea and squeezing away, convinced I was well on my way to becoming the Chuck Norris of the netherworld.
Little did I know, mastering the art of Kegel magic wasn't all rainbows and butterflies. It was more like trying to juggle water balloons while riding a unicycle – incredibly confusing and mildly embarrassing.
There were moments when I wondered if I had accidentally signed up for a secret Kegel Olympics, and I was clearly in over my head (or under, depending on how you look at it).
But I soldiered on, armed with determination and an unwavering belief that my pelvic prowess would soon rival even the most seasoned yogi's downward dog.
Imagine me in the checkout line at the grocery store, strategically practicing my newfound skills while avoiding eye contact with bewildered shoppers. Who needs instagram when you've got Kegels.
Fast forward a few weeks, and I started noticing some subtle changes. A bounce in my step, a newfound confidence during intense movie scenes (you know what I mean), and a suspicious twinkle in my eye that hinted at a secret superpower. Yes, my friends, I was becoming the Kegel Avenger!
My journey from Kegel newbie to pelvic champion was riddled with awkward moments and unexpected triumphs. But through it all, I discovered that a little laughter and a lot of determination can turn even the most mundane exercises into a legendary saga. And who knows, maybe one day I'll be called upon to save the world, one pelvic squeeze at a time.
Below is how I became a champ.
Here are some tips tailored to our situation:
1. Set Reminders: Use the power of technology to your advantage. Set alarms or reminders on your phone throughout the day to prompt you to do your Kegel exercises. Associating them with specific times, like when you brush your teeth or during commercial breaks, can help make them a habit.
2. Visual Cues: Place a colorful sticky note or small symbol in places where you often pause, like on your computer, mirror, or fridge. Seeing the cue will remind you to take a moment for your Kegel exercises.
3. Pair with Another Activity: Link your Kegel exercises with an activity you enjoy or do frequently. For example, every time you make a cup of tea, do a quick set of Kegels. Over time, the activity and the exercises become intertwined.
4. Use Fidget Tools: ADHD-friendly fidget tools can make Kegels more engaging. Squeeze a stress ball, play with a fidget spinner, or even use an app on your phone designed for Kegel exercises. The tactile sensation can help you stay focused.
5. Breathing Technique: Combine Kegel exercises with a mindful breathing technique. Inhale deeply as you contract your pelvic muscles, then exhale as you release. The rhythmic breathing can help ground you and make the exercises more manageable.
6. Short and Frequent: Instead of trying to do a long set of Kegels all at once, break them into smaller, more manageable chunks. Aim for just a few repetitions at a time throughout the day. This approach aligns well with the shorter attention spans often associated with ADHD.
7. Incorporate Movement: If sitting still is a challenge, incorporate movement into your Kegel exercises. You can do them while walking, pacing, or even gently bouncing on an exercise ball. Movement can help keep you engaged.
8. Reward System: Create a simple reward system for completing your Kegel exercises. It could be as simple as checking off a box on a chart or treating yourself to a small indulgence after a successful week of consistent exercises.
9. Variety and Flexibility: ADHD often thrives on variety. Experiment with different positions, durations, and locations for your Kegel exercises. Being flexible in your approach can keep things interesting and prevent boredom.
10. Be Kind to Yourself: Remember that consistency is key, but it's okay if you miss a session now and then. Be patient and forgiving with yourself. The journey is about progress, not perfection.
Incorporating Kegel exercises with ADHD might require a bit of trial and error to find what works best for you. Stay open to adapting your approach and celebrate your successes along the way. Your efforts will contribute to your overall well-being. Good luck my sisters
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