kegel exercises are perhaps the most well-known and effective way to strengthen the pelvic floor muscles. Yet, despite their immense benefits and relatively simple execution, many individuals are still unsure of the proper routine and technique. In this comprehensive guide to creating your Kegel exercise routine, we'll explore the whys, hows, and whens of this essential pelvic floor strengthening practice to help you improve your pelvic health by leaps and bounds.
Understanding kegel exercises
kegel exercises, named after their developer Dr. Arnold Kegel, are simple yet powerful exercises that target the pelvic floor muscles. These muscles form a sort of hammock-like structure at the base of the pelvic region, supporting organs such as the bladder, bowel, and uterus (in women). The main goal of kegel exercises is to strengthen these muscles, leading to numerous benefits such as improved bladder and bowel control, reduced risk of prolapse, better sexual function, and support during pregnancy and childbirth.
Identifying the Correct Muscles
Before jumping into a Kegel exercise routine, it's imperative to correctly identify the pelvic floor muscles. To do so, try the following steps:
- Stop urination midstream – the muscles you use to halt the flow are your pelvic floor muscles. Note that this should only be done to identify the muscles, not as a regular exercise.
- Imagine squeezing the muscles around your anus, as if trying to prevent passing gas. These are also part of the pelvic floor muscle group.
Once you've become familiar with these muscles, you can begin incorporating kegel exercises into your daily routine.
Building the Perfect Kegel Exercise Routine
A balanced and effective Kegel exercise routine involves both contraction (squeezing) and relaxation of the pelvic floor muscles. Here's a step-by-step guide to help you create your perfect routine:
- Find a comfortable position – This could be lying down, sitting, or standing, whichever is most comfortable and allows you to maintain proper posture.
- Contract the pelvic floor muscles – Squeeze the muscles as previously identified, being careful not to contract your abdominal, thigh, or buttocks muscles.
- Hold the contraction – Maintain the squeeze for 3-5 seconds initially, gradually increasing the duration to 10 seconds as you become more comfortable.
- Relax the muscles – Release the contraction and rest for the same duration as the hold (3-5 seconds initially, increasing to 10 seconds).
- Repeat – Perform 10-15 repetitions of this exercise, 3 times per day.
It's important to create a consistent routine - aim to perform your kegel exercises daily to achieve the best results.
kegel exercises Routine Example:
Jane, a 35-year-old woman, has noticed an increased difficulty in controlling her bladder since her second child's birth. After consulting with her doctor, she decides to try kegel exercises.
She starts by identifying her pelvic floor muscles, finds a comfortable sitting position, and begins her Kegel routine with 3-second holds and equal relaxation times. After two weeks, she increases the hold duration to 5 seconds and continues her daily practice. Within a month, Jane begins to see improvements in her bladder control and commits to maintaining her Kegel exercise routine to further strengthen her pelvic floor muscles.
kegel exercises offer immense benefits for both men and women and are a simple yet effective tool to improve pelvic floor health. With a consistent and tailored routine, you can embark on your own pelvic floor strengthening journey and enhance your overall wellbeing. If you found this guide helpful, please consider sharing it with your friends and family, and don't forget to explore other pelvic floor therapy resources on our blog for more valuable insights and advice!
