kegel exercises are an essential part of maintaining good pelvic floor health. They can prevent prolapse, reduce leakage, and even enhance sexual performance. However, to reap all their benefits, it's essential to perform them correctly and consistently. In this guide, we'll walk you through the correct technique for kegel exercises and provide helpful tips to ensure you're doing them the right way every time.
How To Do Kegel Exercises Correctly Table of Contents
What are kegel exercises?
kegel exercises, named after Dr. Arnold Kegel, are designed to strengthen the pelvic floor muscles. These muscles support the bladder, uterus, and rectum, and play a crucial role in urinary and sexual function. By doing kegel exercises regularly, you not only improve your pelvic floor strength but also boost your overall quality of life.
Identifying the correct muscles
Before you start practicing kegel exercises, it's crucial to identify the correct muscles. Here's how you can locate them:
- While urinating, try to stop the flow midstream. The muscles you engage to do this are your pelvic floor muscles. However, do not use this technique frequently, as it can interfere with your bladder function.
- Another way to identify the pelvic floor muscles is to imagine you need to hold in gas. The muscles you engage to prevent passing gas are the target muscles for kegel exercises.
Technique for performing kegel exercises
Once you've identified the correct muscles, follow these steps to perform kegel exercises:
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- Start by emptying your bladder.
- Find a comfortable position, preferably sitting or lying down.
- Tighten (contract) your pelvic floor muscles for 3-5 seconds. Ensure your abdominal, buttock, and thigh muscles remain relaxed during the contraction.
- Relax the pelvic floor muscles for 3-5 seconds.
- Repeat steps 3 and 4 for at least 10 repetitions, three times a day.
Tips to improve your Kegel exercise routine
To get the most out of your kegel exercises, consider the following tips:
- Consistency is key. Make sure to perform them regularly, ideally a minimum of three times a day.
- If you're unsure whether you're targeting the right muscles, consult a pelvic floor specialist or physical therapist for guidance.
- Be patient. It can take several weeks or even months to notice significant improvements in your pelvic floor strength.
- Incorporate kegel exercises into your daily routine by doing them during mundane tasks, such as brushing your teeth, watching television, or sitting at your desk.
- Once you master the basic technique, consider incorporating more advanced Kegel variations, such as gradually increasing the length of the contraction and relaxation phases or using tools like pelvic floor exercise devices for added resistance.
How To Do kegel exercises Correctly Example:
Kegel Exercise Routine Example
Here's an example of a daily Kegel exercise routine:
- After waking up in the morning, sit down on a chair and perform 10 kegel exercises with a 3-5 second contraction phase and a 3-5 second relaxation phase.
- During your lunch break, sit at your desk and perform another set of 10 kegel exercises.
- Before going to bed at night, lie down comfortably and perform your final set of 10 kegel exercises for the day.
Remember consistency is crucial, and it may take some time before you start noticing improvements in your pelvic floor strength.
Congratulations! Now that you know the proper technique and important tips for performing kegel exercises, you're well on your way to enhancing your pelvic floor health. Stay consistent with your routine, and don't hesitate to reach out to a professional if you need further guidance. And of course, share the knowledge with friends and family who may also benefit from incorporating kegel exercises into their lives. Explore our other guides on Pelvic Floor Therapy to continue learning more about maintaining excellent pelvic health!