Proper Way To Do Kegel Exercises

Many people have heard of kegel exercises, but few really know the proper way to do them. Kegels can provide amazing benefits, especially for those who suffer from pelvic floor dysfunction. In this article, we will guide you through the proper way to perform kegel exercises, provide you with a realistic example, and discuss their benefits. After reading this, you'll be well-equipped to incorporate kegel exercises into your daily routine for optimal pelvic floor health.

What are kegel exercises?

kegel exercises, named after their creator Dr. Arnold Kegel, involve the contraction and relaxation of the pelvic floor muscles. These muscles stretch from the pubic bone to the tailbone and are responsible for supporting your pelvic organs, controlling the passage of urine and maintaining sexual function.

Why is it important to do kegel exercises properly?

While there is a common misconception that Kegels are solely for women, they are equally important for men. Doing kegel exercises can help individuals of both genders with urinary incontinence, sexual dysfunction, and pelvic floor muscle weakness. However, if not done correctly, they can be ineffective or even cause further issues. Hence, learning the proper technique is crucial.

How to do kegel exercises correctly:

1. Identify the right muscles: Before starting kegel exercises, it's essential to find and isolate the correct muscles. To do this, try stopping your urine flow mid-stream, or tighten the muscles you would use to prevent passing gas. These are your pelvic floor muscles.
2. Performing the exercises: In a comfortable position, either lying down, sitting, or standing, begin gently tightening your pelvic floor muscles for a few seconds. Be careful not to hold your breath, or contract your buttocks, thigh, or abdominal muscles. As you continue, try to hold the contraction for longer (up to 10 seconds) and relax the muscles for the same amount of time.
3. Repetition: Aim to perform these exercises at least three times a day, with 10 to 15 repetitions each time. Consistency is key to seeing benefits.
4. Stay patient: Like any exercise routine, progress may be slow. However, after consistent practice, you should begin noticing improvements in your pelvic floor strength and function after about 4-6 weeks.
5. Consult a professional: If you are unsure about whether you are doing the exercises properly, or if you do not see improvement after a few weeks, consult a healthcare professional specializing in pelvic floor therapy for guidance.

Proper Way To Do kegel exercises Example:

Jane was experiencing urinary incontinence after her pregnancy and wanted to try kegel exercises as a remedy. She found her pelvic floor muscles by pretending to stop her urine flow. In a seated position, she tightened these muscles for five seconds, making sure not to hold her breath or contract other muscles nearby. Then, she relaxed for five seconds before repeating the exercise. Jane gradually increased the duration of her contractions, and eventually performed three sets of 15 repetitions every day. After several weeks, her incontinence had significantly improved.

Now that you've learned the proper technique for kegel exercises, it's time to put your new knowledge into action and reap their many benefits! Remember, consistency is key, and patience yields the best results. We encourage you to share this article with friends and family who may also benefit from pelvic floor strengthening. If you're interested in more information on pelvic floor health, be sure to explore our other guides at Pelvic Floor Therapy. Here's to stronger, healthier pelvic floors for everyone!