When it comes to strengthening the pelvic floor muscles, Kegel and Reverse kegel exercises seem to be at the top of the list. They are both designed to improve pelvic health, but often people wonder - what is the difference between these two popular exercises? This blog post will explore and compare Kegel and Reverse kegel exercises, providing you a better understanding of these techniques and helping you decide which one is right for you.
What are kegel exercises?
kegel exercises, named after Dr. Arnold Kegel, involve the contraction and relaxation of the pelvic floor muscles. These muscles support your pelvic organs, including the bladder, uterus, and rectum, and provide control over urination, defecation, and sexual function. Weak pelvic floor muscles are associated with urinary incontinence, prolapse, and reduced sexual satisfaction.
Regular kegel exercises can help strengthen the pelvic floor muscles and improve their function. To perform kegel exercises, you need to:
- Identify the correct muscles by stopping the urine flow midstream (but do not practice Kegels during urination).
- Contract the pelvic floor muscles for 3-5 seconds, then relax for the same amount of time.
- Repeat the process in sets of 10-15 repetitions, at least three times a day.
What are Reverse kegel exercises?
Reverse kegel exercises, unlike Kegels, involve the conscious relaxation and gentle expansion of the pelvic floor muscles. These exercises aim to improve muscle flexibility, reduce muscle tension and overactivity, and promote better blood flow to the pelvic region. Reverse kegel exercises can be beneficial for those experiencing chronic pelvic pain, sexual dysfunction, and tight pelvic floor muscles.
Performing Reverse kegel exercises involves the following steps:
- Identify the correct muscles using the same method as for Kegels.
- Take a deep breath, and as you exhale, gently push your pelvic floor muscles outward, as if releasing gas or emptying the rectum.
- Maintain this expansion for 3-5 seconds, then relax your muscles for the same length of time.
- Repeat the process in sets of 10-15 repetitions, at least three times a day.
Kegel Vs Reverse Kegel: Pros and Cons
Both Kegel and Reverse kegel exercises have their unique advantages and disadvantages:
- kegel exercises: Pros include improved muscle strength, reduced risk of urinary incontinence and prolapse, and enhanced sexual satisfaction. Cons may include muscle overactivity and increased pelvic pain if not performed correctly, or if an individual already has tight pelvic floor muscles.
- Reverse kegel exercises: Pros involve increased muscle flexibility, reduced pelvic pain, and improved sexual function. Cons may include the possibility of underactive pelvic floor muscles and decreased support of pelvic organs if not combined with regular kegel exercises.
Kegel Vs Reverse Kegel Example:
Meet Jane
Jane, a new mother, experiences urinary leakage while sneezing or laughing. She reads about kegel exercises and decides to give them a try. After a few weeks of consistent practice, Jane notices a significant improvement in her bladder control, and no longer has embarrassing accidents.
Jane's friend Sarah, on the other hand, suffers from chronic pelvic pain and experiences discomfort during intercourse. She hears about Reverse kegel exercises and incorporates them into her daily routine. As a result, Sarah finds relief from her pain and enjoys a more fulfilling sex life.
In conclusion, both Kegel and Reverse kegel exercises can serve as helpful tools to improve your pelvic health, depending on your specific needs. By understanding the differences between these two exercises, you can make an informed decision on the best approach to enhance your pelvic floor strength, flexibility, and function. Share this informative guide on Kegel Vs Reverse kegel exercises with your friends and loved ones to help them discover the benefits of pelvic floor therapy. For more valuable articles and guides on pelvic floor therapy, explore the Pelvic Floor Therapy blog today!
