"Happy Birthday" Kegel exercise...I'm stumped

[Viriditas]

I wasn't sure where to post this, but I thought this would be a good place.

So I'm wanting to do some more advanced kegeling, you know, more than just "squeeze, release, squeeze, release."  I'm doing the elevator kegels and I get the concept pretty well, although there seem to be more "floors" on my elevator in the front-to-back horizontal than in the vertical.  Also, I'm having trouble really squeezing my pelvic floor muscles without contracting my anus as well (I've read you're supposed to keep your abs/butt muscles relaxed).  But otherwise I can manage this one.

But the other exercise I've read about (which supposedly comes from Sheila Kitzinger, I read it in Aviva Jill Romm's book) says to pretend you are writing "Happy Birthday" on the inside of your vaginal walls with your pelvic floor muscles.  I have no idea of how to even start to do this!  There don't seem to be enough muscles to make such intricate movements, nor enough space in my vagina.  Does anyone know what on earth they are talking about or have a link to more detailed instructions?!?

[L'lee]

What I would think she meant is that basically you pretend that the top of each tall letter is as tight a squeeze as you can get and the bottom of the letter (esp the p's and y's) is a complete release, so basically you end up doing a combination of partial elevators.

If you're looking for more ideas, I've enjoyed the exercises in Julie Tupler's "Maternal Fitness" - she has several different kegel and abdominal exercises to prepare for labor. I got it at my library, but ended up buying a copy because I really liked it. If you're interested in more variety, you might like it.

[Viriditas]

Thank you!  That does make more sense, although I'm still not sure what to do for the horizontal parts of the letters and the loops...but I think I get the idea.

I checked out that book on Amazon (unfortunately my library doesn't have it) and ended up buying a used copy.  Someone mentioned that she talks about safe abdominal exercises for pregnancy, which I've been looking for as well.  Thanks for the suggestion!

[L'lee]

You're quite welcome! Hope you like the other book!

When I was responding before, I actually looked up the section in Aviva Jill Romm's book (I have that book too - probably my favorate general preg book!) where she talks about that, and I noticed where she said to make sure to dot your i's and cross your t's, but I kind of figure she means to get as many little movements in there as possible - ? - (ETA:) it was definitely a little vague, though