Kegel exercises are a great way to strengthen your pelvic floor muscles and improve your bladder control as well as your sexual health But when should you do these exercises and how do you perform them correctly In this article we will provide you with a step by step guide on how and when to do Kegel exercises .
Kegel exercises are a great way to strengthen your pelvic floor muscles and improve your bladder control, as well as your sexual health. But when should you do these exercises and how do you perform them correctly? In this article, we will provide you with a step-by-step guide on how and when to do Kegel exercises.
Table of Contents
- What are Kegel Exercises?
- How to Do Kegel Exercises
- When to Do Kegel Exercises
- Tips for Kegel Exercises
- FAQ about Kegel Exercises
- Pros and Cons of Kegel Exercises
What are Kegel Exercises?
Kegel exercises are named after Dr. Arnold Kegel, who developed them in the 1940s to help women strengthen their pelvic floor muscles after childbirth. These exercises involve contracting and relaxing the muscles that control the flow of urine, as well as the muscles that support the uterus, bladder, and rectum.
How to Do Kegel Exercises
To perform Kegel exercises, follow these steps:
- Find the right muscles: Before you start doing Kegel exercises, it's important to locate the right muscles. The easiest way to do this is to try to stop the flow of urine when you're on the toilet. The muscles that you use to do this are the same muscles that you should squeeze during Kegel exercises.
- Start slowly: Once you've identified the right muscles, start by contracting them for a few seconds, then release. Try to work up to holding the contraction for 10 seconds at a time.
- Repeat: Aim to perform 10-15 repetitions of Kegel exercises, 3-4 times a day.
When to Do Kegel Exercises
You can do Kegel exercises anytime, anywhere. However, it's best to do them when you're not urinating, as stopping the flow of urine repeatedly can actually weaken the pelvic floor muscles over time. Some people find it helpful to do Kegel exercises while lying down, while others prefer to do them while sitting or standing.
Tips for Kegel Exercises
Here are some tips to help you get the most out of your Kegel exercises:
- Start small: If you're new to Kegel exercises, start with just a few repetitions at a time and gradually work your way up.
- Be consistent: Like any exercise, Kegels require consistency to see results. Try to do them at the same time every day.
- Don't overdo it: While it's important to challenge yourself, it's also important not to overdo it. If you experience pain or discomfort while doing Kegel exercises, stop and talk to your doctor or physical therapist.
FAQ about Kegel Exercises
Q: Can men do Kegel exercises?
A: Yes, men can also benefit from Kegel exercises. These exercises can help improve bladder control and sexual function in men with erectile dysfunction.
Q: Can Kegel exercises be done during pregnancy?
A: Yes, Kegel exercises can be done during pregnancy to help strengthen the pelvic floor muscles and prepare for childbirth. However, it's important to talk to your doctor before starting any exercise program during pregnancy.
Pros and Cons of Kegel Exercises
Pros
- Improved bladder control
- Improved sexual function
- Reduced risk of pelvic organ prolapse
Cons
- May be difficult to locate the right muscles at first
- May take time to see results
- Not suitable for everyone (e.g. people with certain medical conditions)
Overall, Kegel exercises are a safe and effective way to strengthen your pelvic floor muscles and improve your bladder control and sexual health. With the right technique and consistency, you can start seeing results in just a few weeks.
