The quest for a healthy pelvic floor is becoming a popular topic, and kegel exercises stand at the forefront of this movement. For many, the idea of strengthening their pelvic floor muscles can be a bit daunting, especially if they are unclear about what it should actually feel like. To help you on your journey towards a healthier and stronger pelvic floor, we've put together this comprehensive exploration that delves into what Kegels should feel like, how to perform them effectively, and why it is important to include these exercises in your routine.
What are kegel exercises?
kegel exercises are designed to strengthen the muscles of the pelvic floor. The pelvic floor is a complex structure made up of layers of muscles, ligaments, and tissues that support the uterus, bladder, and rectum. By strengthening these muscles, kegel exercises can help to alleviate and prevent issues such as urinary incontinence, pelvic organ prolapse, and even improve sexual function.
Finding your pelvic floor muscles
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Before delving into what a Kegel should feel like, it is important to learn how to identify and isolate your pelvic floor muscles correctly. One way to locate these muscles is by attempting to stop the flow of urine midstream. The muscles you contract to do this are the ones involved in kegel exercises. However, it is not recommended to repeatedly stop and start your urine flow as a part of your exercise routine, as this can lead to urinary difficulties.
What should a Kegel feel like?
While performing a Kegel exercise, you should feel a lifting and tightening sensation in your pelvic region. This sensation stems from the contraction of your pelvic floor muscles. The feeling can be similar to that of holding in gas or stopping the flow of urine. However, keep in mind that it is essential to avoid tensing the muscles in your buttocks, thighs, or abdomen when performing Kegels.
What Should A Kegel Feel Like? Example
To get a better understanding of what a Kegel should feel like, try this simple exercise:
1. Begin by lying down or sitting in a comfortable position. You may also choose to do this exercise standing up, as the Kegel should be discreet enough to perform anywhere.
2. Breathe in and fully relax your pelvic floor muscles.
3. Exhale and gently contract your pelvic floor muscles, lifting and squeezing them as if you were stopping the flow of urine or gas.
4. Hold this contraction for three seconds, then release and relax for three seconds.
5. Repeat this process ten times, gradually working up to three sets of ten repetitions.
As you practice this exercise, you may begin to notice an improvement in your ability to hold the contraction for longer periods of time and with increased strength. This is an indication that your pelvic floor muscles are becoming stronger and more resilient.
In conclusion, practicing kegel exercises regularly can significantly improve the overall health and strength of your pelvic floor, leading to numerous physical and emotional benefits. Understanding what a Kegel should feel like is essential for performing the exercises correctly and reaping the rewards they offer.
Now that you are well-informed, why not share this helpful guide with others? Start a conversation about pelvic floor health and continue exploring our other beneficial guides on Pelvic Floor Therapy. Together, we can support and empower one another on our journey towards a healthier, stronger pelvic floor.