kegel exercises, named after Dr. Arnold Kegel who first introduced them in the late 1940s, have gained popularity among people of all ages as an effective way to strengthen the pelvic floor muscles. A stronger pelvic floor provides various health benefits, including improved bladder control, better bowel function, and enhanced sexual performance. But the key to unlocking these benefits lies in doing Kegels correctly. In this article, we will take you through the correct way to do kegel exercises and help you avoid common mistakes, ensuring optimal results.
The pelvic floor is a complex network of muscles, tissues, and ligaments that is responsible for supporting the pelvic organs such as the bladder, uterus, and rectum. Like any other muscle group, the pelvic floor can weaken over time due to factors such as age, pregnancy, childbirth, surgery, and even obesity. Weak pelvic floor muscles can lead to issues like urinary incontinence, fecal incontinence, and even pelvic organ prolapse. kegel exercises are designed to isolate and strengthen these muscles, resulting in better function and overall pelvic health.
Step 1: Identify the correct muscles
The first step to do Kegels correctly is to identify the pelvic floor muscles. To do this, try to stop the flow of urine while you are in the middle of urinating. The muscles you engage to stop the flow are your pelvic floor muscles. Another way to find these muscles is to imagine holding in gas or tightening the muscles around the anus. If you still have difficulty identifying your pelvic floor muscles, you can consult a pelvic floor therapist who can guide you on how to isolate them.
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Step 2: Find a comfortable position
Once you have identified the right muscles, find a comfortable position to perform the kegel exercises. You can do them lying down, sitting, or standing – whichever works best for you. Just ensure your abdominal, buttock, or thigh muscles are relaxed while performing the exercises.
Step 3: Practice the technique
Now that you are in position, start by contracting the pelvic floor muscles for a count of five seconds, then relax for another count of five seconds. Be careful not to hold your breath, tighten your stomach, or squeeze your buttocks while performing the exercise. As you progress, you can gradually increase the duration of contraction and relaxation to 10 seconds each.
It's important to note that consistency is key when it comes to kegel exercises. Aim to perform three sets of 10 repetitions daily for best results. Regular practice can lead to noticeable improvements in pelvic floor function within a few weeks to a few months.
What Is The Correct Way To Do Kegels? Example:
Consider the story of Laura, a 35-year-old mom who recently gave birth to her second child. After her delivery, she began to experience mild urinary incontinence, which made her feel self-conscious and frustrated. Laura's doctor recommended she try kegel exercises to help strengthen her pelvic floor muscles. By learning the proper technique and committing to a consistent and gradual exercise routine, Laura was able to regain control over her bladder and return to the activities she loved without fear of embarrassment.
In conclusion, kegel exercises are an effective and non-invasive way to strengthen the pelvic floor and improve overall pelvic health. However, to get the most out of these exercises, it's crucial to perform them correctly and consistently. If you are unsure about how to do Kegels or if you are not seeing desired results, consult a pelvic floor therapist or a medical professional for guidance. Don't forget to share this guide with your friends and family who may also benefit from learning the correct way to do Kegels and explore other guides on Pelvic Floor Therapy for more valuable information.