Are you tired of the mixed results from traditional kegel exercises? Are you ready to explore a new technique that can strengthen your pelvic floor muscles and alleviate common issues like incontinence and pelvic pain? If so, it might be time to consider reverse Kegels! This informative guide will provide you with everything you need to know about reverse Kegels and how to properly execute them for maximum results.
What are Reverse Kegels?
Reverse Kegels are a variation of the popular pelvic floor exercise known as kegel exercises. While traditional Kegels involve tightening and contracting the pelvic floor muscles, reverse Kegels focus on the opposite action: relaxing and lengthening the pelvic floor muscles. This technique can be particularly helpful for those experiencing pelvic pain, tension, and overactive pelvic floor muscles.
Benefits of Reverse Kegels
Implementing reverse Kegels into your pelvic floor exercise routine can provide several benefits, including:
- Reduced pelvic pain and tension
- Improved ability to relax the pelvic floor muscles
- Increased pelvic floor muscle endurance
- Enhanced sexual function for both men and women
How to Perform a Reverse Kegel
While performing a reverse Kegel may feel less intuitive than a traditional Kegel, the technique can be mastered with practice. Follow these steps to ensure proper form and get the most out of your reverse kegel exercises:
- Find a comfortable position. Ideally, lie down on your back or sit with your back supported by a wall.
- Take a deep breath and relax your entire body, paying special attention to your pelvic floor muscles.
- As you exhale, gently release and expand your pelvic floor muscles, as if you are trying to create more space in your pelvic region. Visualize your pelvic floor muscles gently lengthening and opening.
- Hold this expansion for 3-5 seconds, then gently contract your pelvic floor muscles as you inhale.
- Repeat this process 10-15 times per session and aim for 2-3 sessions per day.
Tips for Success with Reverse Kegels
Keep these helpful tips in mind as you incorporate reverse Kegels into your exercise routine:
- Be patient and give yourself time to learn the technique. It’s common for reverse Kegels to feel less intuitive than traditional Kegels at first.
- Start out in a lying or sitting position before progressing to a standing position, as gravity can make it more difficult to relax the pelvic floor muscles when standing.
- Combine reverse Kegels with traditional Kegels for a balanced pelvic floor exercise routine.
- Consult with a pelvic floor therapist if you’re unsure of your technique or need additional guidance.
How To Reverse Kegel Example:
Jenny had been experiencing pelvic discomfort for months, and while regular kegel exercises helped to some extent, she still found it difficult to relax her pelvic floor muscles. After reading about reverse Kegels online, Jenny decided to give them a try. As she implemented them into her daily routine, Jenny noticed that her pelvic floor muscles felt less tense and her discomfort began to subside. With the successful addition of reverse Kegels into her daily life, Jenny was able to strike a perfect balance between strengthening and relaxing her pelvic muscles for optimal pelvic health.
Congratulations on taking the first step toward better pelvic health by learning about reverse Kegels! As you continue to practice this technique, remember that consistency is key. Don't forget to check out other guides on Pelvic Floor Therapy for more valuable tips and information on maintaining a strong and healthy pelvic floor. Feel free to share this article with friends and family who may also benefit from incorporating reverse Kegels into their daily routine.
