Do you struggle with incontinence, pelvic pain, or a weak pelvic floor? You're not alone. Many people experience these issues but don't know how to address them, which undermines their overall well-being. Fortunately, kegel exercises can help! In this article, we’ll explain the importance of kegel exercises and provide a step-by-step guide – complete with pictures – to help you get started on your way to a healthier pelvic floor.
What are kegel exercises?
kegel exercises, named after gynecologist Dr. Arnold Kegel, are intended to strengthen the pelvic floor muscles. These muscles support the uterus, bladder, rectum, and small intestine. When done consistently and correctly, these exercises can help improve a wide range of symptoms related to weak pelvic floor muscles, such as urinary incontinence, bowel incontinence, pelvic organ prolapse, and sexual dysfunction.
Who Should Do kegel exercises?
kegel exercises can benefit people of all ages and genders, but they may be particularly beneficial for those who are:
- Pregnant or have recently given birth
- Experiencing urinary or fecal incontinence
- Dealing with pelvic floor dysfunction
- Recovering from pelvic surgery or injury
- Aiming to improve sexual performance and pleasure
How to Perform kegel exercises Correctly
To achieve the best results from kegel exercises, follow these steps:
Step 1: Identify Your Pelvic Floor Muscles
The first step is to locate the proper muscles. To do this, you can attempt to stop the flow of urine mid-stream. The muscles you use to accomplish this action are the pelvic floor muscles. Alternatively, you can insert a finger into your vagina (for women) or anus (for men) and contract the muscles – if you feel a tightening around your finger, you've located the pelvic floor muscles. Remember not to make a habit of stopping the flow of urine, as it's only for identifying the muscles and doing so repeatedly may cause issues.
Step 2: Get Into a Comfortable Position
You can perform kegel exercises while lying down, sitting, or standing up, depending on your preference and comfort. Regardless of your chosen position, ensure that you maintain a relaxed posture, and focus on your pelvic floor muscles.
Step 3: Contract and Release
Now that you're in a comfortable position and have identified your pelvic floor muscles, you can begin the exercises. Tighten your pelvic floor muscles and hold the contraction for 5 seconds, then relax for 5 seconds. Aim for three sets of 10 repetitions per day, gradually increasing the length of the contractions and relaxation periods as your muscles strengthen.
Step 4: Breathe and Stay Focused
It's crucial to maintain regular breathing while performing kegel exercises. Avoid holding your breath or tensing your abdominal, buttock, or thigh muscles. Concentrate on the pelvic floor muscles to ensure you're targeting the correct area.
Step 5: Be Consistent
Consistency is key to seeing results from kegel exercises. Aim to perform them daily, incorporating them into your daily routine, such as while brushing your teeth or watching TV.
kegel exercises With Pictures Example:
Example Kegel Exercise Routine:
- Lie down on your back with your knees bent and your feet hip-width apart.
- Take a few deep breaths and relax your body.
- Contract your pelvic floor muscles for a count of 5 seconds.
- Relax the muscles for another count of 5 seconds.
- Repeat this process 10 times for one set.
- Perform three sets of 10 repetitions daily.
Congratulations on taking this essential step towards improved pelvic health! With consistent practice and proper technique, you'll soon begin to see the benefits of kegel exercises. Don't forget to share this article with friends and family who could also benefit from these exercises. If you want to learn more about pelvic floor therapy or dive into other useful guides, be sure to explore our blog for more valuable information.
