Are you aware of the importance of maintaining a strong pelvic floor, but unsure of how to do kegel exercises correctly? Fret not, as this comprehensive guide has got you covered. Learn to perform kegel exercises to improve your pelvic health and reap the various benefits these simple yet effective exercises have to offer.
What are kegel exercises?
kegel exercises, named after Dr. Arnold Kegel, are exercises designed to strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. These muscles play a vital role in urinary, bowel, and sexual function, making it important to maintain their strength. Performing kegel exercises can improve issues like urinary incontinence, bowel problems, and sexual performance.
How to Locate Your Pelvic Floor Muscles
The first step to perform kegel exercises is locating the correct muscles. Here's how:
- While urinating, try stopping your urine mid-stream. The muscles you use to do this are your pelvic floor muscles. Don't make a habit of stopping your urine often, as it can negatively impact your bladder health.
- Imagine trying to hold in gas. The muscles you contract during this action are also part of your pelvic floor.
Performing kegel exercises
Once you've located your pelvic floor muscles, follow these simple steps to perform kegel exercises:
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- Empty your bladder before beginning the exercise.
- Lie down or sit comfortably in a chair.
- Contract your pelvic floor muscles and hold the contraction for five seconds.
- Relax your muscles for another five seconds.
- Repeat the above sequence for a total of 10-15 repetitions, 3-4 times per day.
It may take a few weeks for your pelvic floor muscles to strengthen, so be patient and consistent with your practice. Remember, it's essential not to contract your abdominal, thigh, or buttock muscles while performing these exercises.
Progressing Your kegel exercises
As you become comfortable with your kegel exercises routine, you can progress by:
- Increasing the duration of your contractions and relaxations to 10 seconds each.
- Incorporating kegel exercises into various daily activities, such as sitting in traffic or waiting in line.
- Trying different positions, including standing or walking, to challenge your pelvic floor muscles further.
How To Do kegel exercises Example:
Here's a realistic example of someone incorporating kegel exercises into their daily routine. Susan, a 30-year-old woman with mild stress incontinence, decided to give kegel exercises a try to improve her pelvic health. She began her routine by:
- Locating her pelvic floor muscles while urinating.
- Emptying her bladder and sitting comfortably in a chair.
- Contracting her pelvic floor muscles and holding the contraction for five seconds.
- Relaxing her muscles for another five seconds.
- Repeating the contraction-relaxation sequence 10 times, three times per day.
Within a few weeks, Susan noticed improvements in her incontinence and continued her kegel exercises to maintain her pelvic floor strength.
Now that you know how to do kegel exercises, don't wait any longer to start strengthening your pelvic floor muscles and enjoying their numerous benefits. Remember to be patient, as progress may take a few weeks. For more effective exercises and information on Pelvic Floor Therapy, explore other guides on our blog. If you found this article helpful, share it with your friends and family to help them improve their pelvic health, too.