Kegel Exercises: The Ultimate Guide to Strengthening Your Pelvic Floor
Kegel Exercises: The Ultimate Guide to Strengthening Your Pelvic Floor
Flex Your Hidden Muscles
Kegel exercises, named after gynecologist Dr. Arnold Kegel, are a powerful tool in managing urinary incontinence. This guide will teach you everything you need to know about these simple yet effective exercises.
Contents
- How to Perform Kegel Exercises
- Common Mistakes to Avoid
- Tools and Tech to Help
How to Perform Kegel Exercises
To do a Kegel, imagine you're trying to stop the flow of urine or hold in gas. Squeeze these muscles for 8-10 seconds, then relax for 8-10 seconds. Repeat this 8-12 times, three times a day. It's important to isolate the pelvic floor muscles and avoid tensing your abdomen, thighs, or buttocks.
Common Mistakes to Avoid
Many people make mistakes when first starting Kegels. Don't hold your breath while doing the exercises - breathe normally throughout. Avoid overexerting yourself by doing too many repetitions too quickly. And remember, consistency is key - doing Kegels regularly over time is more effective than doing a lot in one session.
Tools and Tech to Help
If you're having trouble isolating the right muscles, there are tools that can help. Vaginal weights or cones can provide resistance for your exercises. Biofeedback devices can help you visualize your muscle contractions. There are even smartphone apps that can guide you through your Kegel routine and track your progress.
FAQs
How long before I see results from Kegels?
Most women notice improvement after 4-6 weeks of consistent practice.
Can Kegels help with other issues besides incontinence?
Yes, they may improve sexual function and help with pelvic organ prolapse.
Are Kegels safe during pregnancy?
Generally yes, but always consult your healthcare provider first.
Can men do Kegel exercises too?
Yes, Kegels can benefit men with certain urinary or sexual health issues.
Your Pelvic Power
Kegel exercises are a simple, effective way to improve bladder control and pelvic health - all it takes is a little time and consistency.
Additional References
- Dumoulin C, et al. Pelvic floor muscle training versus no treatment for urinary incontinence in women. Cochrane Database Syst Rev 2018; 10:CD005654.
- Herderschee R, et al. Feedback or biofeedback to augment pelvic floor muscle training for urinary incontinence in women. Cochrane Database Syst Rev 2011; :CD009252.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic.