Introduction
Kegel exercises are a type of exercise designed to strengthen the pelvic floor muscles. They were first developed by Dr. Arnold Kegel in 1948 to help women with urinary incontinence, but have since been found to offer a wide range of other benefits, including improved sexual function and reduced risk of pelvic organ prolapse. In this article, we’ll explore what kegel exercises are and how they can help you.
Step-by-Step Guide to Kegel Exercises
Kegel exercises involve contracting and releasing your pelvic floor muscles. To start, you need to identify which muscles you should be targeting. One way to do this is to stop the flow of urine when you’re using the bathroom. The muscles you use to do this are the ones you want to target. Once you’ve identified the right muscles, you can begin doing kegel exercises.
Doing Kegel Exercises
To do kegel exercises, simply tighten the pelvic floor muscles for five seconds, then relax for five seconds. Repeat this process 10 times. It’s important not to hold your breath while doing this exercise. Instead, focus on breathing normally throughout. You can also try different variations, such as holding the contraction for longer periods of time or increasing the number of repetitions.
Tips for Properly Executing Kegel Exercises
When doing kegel exercises, it’s important to make sure you are activating the correct muscles. One way to check if you are doing this correctly is to place one finger in your vagina and another finger just outside your anus. When you contract your pelvic floor muscles, both fingers should move slightly inward. If only one finger moves, you may be squeezing the wrong muscles.
Benefits of Doing Kegel Exercises
Kegel exercises offer a number of benefits, including improved urinary incontinence, improved sexual function, reduced risk of pelvic organ prolapse, and improved posture. Let’s take a closer look at each of these benefits:
Improved Urinary Incontinence
Kegel exercises can help improve urinary incontinence, which is the loss of bladder control. Research shows that women who do kegel exercises regularly are less likely to experience episodes of incontinence. In one study, women who did kegel exercises three times a week for 12 weeks had a 50% reduction in episodes of urinary incontinence compared to those who did not do the exercises.
Improved Sexual Function
Kegel exercises can also improve sexual function. Stronger pelvic floor muscles can help increase blood flow to the area, leading to more sensation and better orgasms. In one study, women who did regular kegel exercises experienced a significant improvement in their ability to achieve orgasm compared to those who did not do the exercises.
Reduced Risk of Pelvic Organ Prolapse
Pelvic organ prolapse occurs when the pelvic organs, such as the uterus, bladder, or rectum, bulge into the vagina. This can cause discomfort and even pain. Regularly doing kegel exercises can help reduce the risk of developing this condition by strengthening the pelvic floor muscles and improving their support of the pelvic organs.
Improved Posture
Stronger pelvic floor muscles can also help improve your posture. This is because the pelvic floor muscles help support your spine, allowing you to stand taller and straighter. In one study, women who did regular kegel exercises experienced a significant improvement in their posture after six months compared to those who did not do the exercises.
How Often Should You Do Kegel Exercises?
Frequency Recommendations
Most experts recommend doing kegel exercises three times a day, for a total of 10 to 15 repetitions each time. However, it’s important to find a frequency that works for you. Some people may find that they need to do more repetitions or more frequent sessions to see results.
Adding Variation to Your Routine
Once you’ve established a routine, it’s a good idea to add some variation to keep your muscles challenged. Try contracting and releasing your muscles quickly instead of slowly, or try tightening and releasing different muscle groups separately. You can also try adding weights or resistance bands to your routine for an extra challenge.
Tips for Doing Kegel Exercises Properly
Squeezing and Relaxing
When doing kegel exercises, it’s important to make sure you are squeezing and relaxing your muscles correctly. This means squeezing your pelvic floor muscles as tightly as you can and then completely relaxing them before you start again. It’s also important to focus on contracting the right muscles, which are the muscles you would use to stop the flow of urine.
Contracting and Releasing
When doing kegel exercises, you want to focus on contracting and releasing your muscles rather than tensing and relaxing them. This will ensure that you are getting the most out of the exercise. Contracting your muscles involves tightening them as much as possible and then releasing them completely before starting again.
Breathing During Kegel Exercises
It’s important to remember to breathe while doing kegel exercises. Focusing on taking deep breaths can help you relax your muscles and get the most out of the exercise. It’s also important to avoid holding your breath during the exercises. Holding your breath can cause you to tense up, which could lead to further muscle tension.
Common Mistakes to Avoid When Doing Kegel Exercises
Not Performing Kegel Exercises Daily
One of the most common mistakes people make when doing kegel exercises is not doing them regularly. It’s important to remember that consistency is key when it comes to any type of exercise. If you want to see results, you need to make sure you are doing the exercises every day.
Not Contracting the Right Muscles
Another mistake people often make when doing kegel exercises is not focusing on contracting the right muscles. It’s important to focus on contracting the pelvic floor muscles rather than the abdominal or gluteal muscles. To make sure you are doing this correctly, try placing a finger in your vagina and another finger just outside your anus. When you contract your pelvic floor muscles, both fingers should move slightly inward.
Using Too Much Force
It’s also important to remember not to use too much force when doing kegel exercises. Overdoing it can cause your muscles to become overworked and lead to further problems. To prevent this from happening, focus on using only the amount of force necessary to contract your pelvic floor muscles.
Conclusion
Kegel exercises are a simple and effective way to improve your urinary incontinence, sexual function, and overall health. By following the steps outlined above and avoiding common mistakes, you can reap the many benefits that kegel exercises offer. So what are you waiting for? Start doing kegel exercises today and enjoy all the benefits they have to offer!
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