Discover the power of reverse kegel exercises to help improve pelvic floor health and overall well-being. In this comprehensive guide, we delve into the benefits and proper techniques for reverse Kegels, providing you with the know-how to make the most of this transformative practice.
What are Reverse kegel exercises?
Most people are familiar with kegel exercises, the muscle-clenching technique designed to strengthen the muscles of the pelvic floor. However, reverse Kegels are less widely known despite their significant benefits. Rather than flexing and contracting the pelvic floor muscles as you would in a standard Kegel exercise, reverse Kegels involve relaxing and expanding these muscles to promote balance and flexibility.
Benefits of Reverse kegel exercises
Just like regular Kegels, reverse Kegels provide a range of benefits for both men and women:
- Promotes pelvic floor balance and flexibility
- Helps prevent and alleviate pelvic pain and tension
- Improves bladder and bowel control
- Enhances sexual function and pleasure
- Assists in postpartum recovery for women
- Supports prostate health in men
How to Perform Reverse kegel exercises
Learning how to perform reverse Kegels correctly is key to reaping their rewards. Here are the steps to follow:
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- Find your pelvic floor muscles: To perform a reverse Kegel, first locate your pelvic floor muscles. These are the muscles you use when stopping the flow of urine or holding in gas. Feeling a slight lift and inward movement when contracting these muscles means you've found them.
- Relax and gently push out: Rather than tightening your pelvic floor muscles like you would in a regular Kegel, reverse Kegels entail relaxing and expanding these muscles. Imagine you are trying to start the flow of urine or pass gas, gently pushing out as you exhale.
- Hold the expansion: Hold the outward expansion of the pelvic floor muscles for 2-4 seconds. Make sure to breathe normally throughout the exercise—do not hold your breath.
- Release and repeat: Release the reverse Kegel and rest for a few seconds before repeating. Aim to perform 8-12 repetitions several times a day. Remember, practice makes perfect! The more you practice, the easier it will become to engage and relax your pelvic floor muscles.
Reverse kegel exercises Example:
Beginner-friendly reverse Kegel exercise routine:
- Sit or lie comfortably with your legs slightly apart.
- Take a deep breath in and feel your belly expand.
- As you exhale, gently push your pelvic floor muscles outward and imagine releasing gas.
- Hold the expansion for 2-4 seconds, then relax your muscles and inhale.
- Repeat this process 8-12 times, 2-3 times per day.
As you become more comfortable with reverse Kegels, you can increase the duration of the expansion and the number of repetitions for a more advanced routine.
Conquering the art of reverse kegel exercises can lead to a multitude of benefits for your pelvic floor health and overall well-being. By incorporating this practice into your daily routine, you can experience greater pelvic floor balance, enhanced sexual function, and improved bladder and bowel control. Share this guide with friends and family who might also benefit from learning about reverse Kegels, and be sure to explore the wealth of other guides available on Pelvic Floor Therapy for more helpful tips and insights.