10 Tips on How To Do Kegel Exercise
Kegel exercises, also known as pelvic floor exercises, are a great way to strengthen the muscles that support the bladder, uterus, and rectum. These exercises can help to improve bladder control, reduce the risk of pelvic organ prolapse, and even enhance sexual satisfaction. However, many people are unsure about how to do kegel exercises correctly. In this article, we will discuss some tips on how to do kegel exercises effectively.
- Find the right muscles
The first step in doing kegel exercises is to identify the correct muscles. The easiest way to do this is to try to stop urination midstream. The muscles that you use to do this are the same muscles that you will be exercising with kegel exercises. It is important not to make a habit of stopping urination midstream, as this can lead to urinary tract infections. This is simply a way to help you identify the correct muscles.
- Start slow
Once you have identified the correct muscles, start by contracting them for just a few seconds at a time. It is important not to overdo it, as over-exercising can lead to muscle fatigue and even injury. Start with just a few repetitions of a few seconds each, and gradually increase the length of time that you contract your muscles.
- Use proper technique
When doing kegel exercises, it is important to use proper technique. This means that you should contract the muscles without tightening your buttocks, thighs, or abdomen. Also, be sure to breathe normally while doing the exercises.
- Be consistent
Like any exercise, kegel exercises are most effective when done consistently. Aim to do the exercises at least three times a day, every day. You can even do them while watching TV or sitting at your desk.
- Gradually increase intensity
As you get stronger, you can gradually increase the intensity of your kegel exercises. One way to do this is to use a kegel exercise device, which can provide resistance and help to increase muscle strength.
- Don’t forget to relax
It is important to remember to relax your muscles between contractions. This helps to prevent muscle fatigue and allows the muscles to recover. Try to hold each contraction for a few seconds, then relax for a few seconds before contracting again.
- Use visual aids
If you find it difficult to locate the pelvic floor muscles or maintain proper technique, consider using visual aids such as diagrams or videos. Many online resources are available to guide you through kegel exercises and help ensure you are doing them correctly.
- Make it a habit
To make kegel exercises a habit, try incorporating them into your daily routine. Set reminders on your phone or make it a part of your morning or evening routine. Consistency is key to seeing the benefits of kegel exercises.
- Try different positions
While kegel exercises can be done in any position, some positions may be more comfortable or effective for you than others. Experiment with different positions such as sitting, standing, or lying down to find what works best for you.
Kegel exercises can be combined with other exercises, such as yoga or Pilates, to further strengthen the pelvic floor muscles. Incorporating these exercises into your routine can also help improve posture and balance, leading to overall improved physical health.
In conclusion, kegel exercises are a simple yet effective way to improve pelvic floor muscle strength and overall urinary health. By following these tips and making kegel exercises a part of your daily routine, you can strengthen your pelvic floor muscles and reduce the risk of urinary incontinence and other related issues. Remember to start slow, use proper technique, and be consistent in your efforts. With patience and practice, you can achieve a stronger, healthier pelvic floor.
