kegel exercises are the go-to solution for improving pelvic floor muscle strength, but many people are unsure about how long they should be doing them for. In this comprehensive guide, we'll provide expert advice on the optimal duration for kegel exercises, so you can start reaping the benefits for your pelvic health.
Why Should You Do kegel exercises?
kegel exercises help in strengthening the pelvic floor muscles, which support the bladder, uterus, rectum, and small intestine. Strengthening these muscles can help:
- Prevent or improve urinary incontinence
- Support recovery after childbirth
- Improve sexual function and satisfaction
- Assist in the prevention of pelvic organ prolapse
Finding the Right Pelvic Floor Muscles
Before discussing the duration of kegel exercises, it's essential to locate the correct muscles. To do this:
- Attempt to stop urination mid-stream. The muscles used to halt the flow are your pelvic floor muscles.
- Tighten the muscles around your rectum, as if trying to control passing gas.
Once you can identify these muscles, you're ready to start performing kegel exercises.
How Long Should You Do kegel exercises For?
There are two crucial aspects to consider when determining the length of time to do kegel exercises: the duration of each repetition and the number of repetitions in a session.
Duration of Each Repetition
For each Kegel exercise, it's recommended that you hold the contraction for 5-10 seconds and then relax for an equal amount of time. Gradually, you can increase the duration of the muscle contraction up to 15 seconds, but remember to relax for an equal amount of time after each one.
Number of Repetitions in a Session
When starting with kegel exercises, aim to do 10-15 repetitions in a row. As your pelvic floor muscles get stronger, you can gradually increase the number of repetitions to 20-30 per session.
How Often to Do kegel exercises
Experts recommend performing kegel exercises at least 3 times a day to experience noticeable improvements in pelvic floor muscle strength and function. Developing a routine of doing them in the morning, afternoon, and evening can help you stay consistent and see progress more quickly.
How Long to See Results
It's essential to understand that results from kegel exercises won't happen overnight. Most people begin to see improvements in their pelvic floor muscle strength and function within 4-6 weeks of starting the exercises. However, it can take up to 12 weeks or longer to experience the full benefits. Consistency and patience are critical for success.
How Long To Do kegel exercises Example:
Brad is a 35-year-old man who has recently started experiencing mild urinary incontinence. After consulting with his doctor, he decided to incorporate kegel exercises into his daily routine.
Here's what Brad's daily Kegel exercise routine looks like:
- Contract pelvic floor muscles for 5 seconds
- Relax for 5 seconds
- Repeat this 10 times in a row, 3 times a day (morning, afternoon, and evening)
As Brad's pelvic floor muscles get stronger, he can gradually increase the duration of each contraction to 10-15 seconds and perform up to 30 repetitions in a row.
kegel exercises can be a game-changer for your pelvic health, but it's important to approach them with the right duration, intensity, and consistency. Remember to be patient, as it takes time to see the full benefits of these exercises. If you found this article helpful, share it with your loved ones and explore our other guides on Pelvic Floor Therapy for more valuable insights on improving your pelvic health.
