Discover the power of kegel exercises through our comprehensive guide that includes visual aids to enhance your understanding. Strengthen your pelvic floor muscles and improve your overall health with these step-by-step illustrations.
What are kegel exercises?
kegel exercises are a series of simple pelvic floor muscle exercises, originally developed by Dr. Arnold Kegel, aimed at strengthening and improving the function of the muscles responsible for controlling urination, bowel movements, and sexual activity. By regularly performing kegel exercises, both men and women can experience various benefits such as improved bladder control, better sexual performance, and reduced risk of pelvic organ prolapse.
Step-by-Step kegel exercises with Photos
Performing kegel exercises correctly can sometimes be challenging without proper guidance. The following pictures will provide you with a visual aid for each step of the exercise process.
Step 1: Identifying Your Pelvic Floor Muscles
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Before you begin, it's important to identify the right muscles. To do this, try stopping your urine flow mid-stream. The muscles used to stop urination are your pelvic floor muscles. Alternatively, for women, if you insert a finger into your vagina and squeeze the muscles around it, you are engaging your pelvic floor muscles. For men, the feeling of lifting the testicles while contracting the rectum muscles would also help identify the pelvic floor muscles.
Step 2: Starting Position
Choose a comfortable position like sitting on a chair, or lying down on your back with your knees bent and feet flat on the floor. Keep your legs slightly apart and your spine in a neutral position. Relax your body and breathe normally during the exercises.
Step 3: Engaging Your Pelvic Floor Muscles
Without engaging other muscles such as your abdomen, buttocks, and thighs, gently squeeze and lift your pelvic floor muscles as if you are stopping urination. Hold this contraction for about 3-5 seconds, or as long as you can maintain good form. Remember to keep breathing normally and avoid holding your breath.
Step 4: Relaxing Your Pelvic Floor Muscles
Release the contraction and let your pelvic floor muscles relax. Ensure that you fully relax between each repetition to avoid muscle fatigue.
Step 5: Repeat the Exercise
Repeat the contraction and relaxation cycle for about 10-15 repetitions, or as recommended by your healthcare professional. Aim to perform kegel exercises 3 times per day, gradually increasing the length of each contraction as your muscles strengthen.
kegel exercises Pictures Example:
In this example image, the individual is sitting on a chair with their feet flat on the ground and back straight. They are concentrating on contracting their pelvic floor muscles, holding for a few seconds, and releasing. Remember to breathe during the exercise and not engage other muscles like the abdomen or glutes.
Congratulations on taking the first step towards a stronger and healthier pelvic floor! We hope that these kegel exercises pictures and guide empowered you to begin your journey with confidence. Share this article with friends and family who could benefit from kegel exercises, and explore our other resources on Pelvic Floor Therapy for more information and guidance on your journey to a healthier you.