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This article was co-written by Allison Romero, PT, DPT. Allison Romero is a pelvic floor specialist, physiotherapist, and owner of Reclaim Pelvic Therapy in the San Francisco Bay Area. With over a decade of experience, Allison specializes in general physical therapy therapies for the treatment of pelvic floor dysfunction. She holds a bachelor of science degree in kinesiology and exercise science from Sonoma State University and a doctorate in physical therapy from the University of Southern California. Allison is a physical therapist in California and a member of the American Physical Therapy Association – Women’s Health Division and the International Pelvic Floor Health Association.
This article has been viewed 120,947 times.
The pelvic floor muscles, the muscles that support the uterus, bladder, rectum, and small intestine, also known as the “Kegel muscles,” were first described in 1948 by gynecologist Arnpd Kegel. invented the exercise as a non-surgical treatment for the genitals. Incorporating Kegel exercises into your daily routine can help you avoid problems related to your pelvic floor muscles, including urinary and bowel incontinence, and this exercise will also help you improve your quality of life. sex. The most important thing is that you need to learn how to isolate Kegel muscles and then incorporate this exercise into your daily routine. Men can also strengthen the pelvic floor muscles with the PC muscle exercise, the muscle that extends from the pubic bone to the tailbone.
Steps
Preparing for Kegel Exercises
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Determine your pelvic muscles by stopping the flow of urine midway. Before doing Kegel exercises, you need to identify your pelvic muscles. These are the muscles that form your pelvic floor. The most common way to identify pelvic floor muscles is to try to stop the flow of urine midway through. This tightening method is the basic step of Kegel exercises. Let the muscles work and continue the flow of urine and you will feel more clearly the position of the Kegel muscles. [1] X Trusted Source Mayo Clinic Go to Source You should consult your doctor before starting Kegel exercises if you are experiencing health problems that may prevent your body from performing Kegel exercises safely.
- However, you should not regularly use the method of stopping urination as part of a Kegel routine. Practicing Kegels while urinating can backfire and weaken your muscles.
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If you still can’t identify the Kegel muscle, place your finger inside your vagina and contract your muscle. You should feel the tightening of your muscles and the pelvic floor moving upward. Relax and you’ll feel the movement of the pelvic floor again. Make sure you wash your hands thoroughly before inserting your finger in the vagina. [2] X Research Source
- If you are a sexually strong woman, you can also ask if your partner feels that your vagina is contracting and releasing during sex.
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Use a hand mirror to locate your Kegel. If you’re still having trouble identifying or isolating the Kegel muscle, place a mirror under your perineum, the skin-covered area between your vagina and anus. Practice tightening and relaxing the muscles you think are your Kegel muscles. If you do it correctly, you will notice that the perineum will contract with each squeeze. [3] X Research Sources
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Make sure the bladder is completely emptied before starting Kegel exercises. This is very important. You won’t want to do Kegel exercises when your bladder is full or slightly full, or you will feel pain while doing Kegel exercises and may even leak urine. Before starting the exercise, check your bladder so you can conduct the exercise as efficiently as possible.
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Focus on squeezing your pelvic floor muscles. Kegel exercises should only focus on these muscles, so you should avoid working other muscles like your glutes, thighs, or abs to get the best results. To be more focused and effective, make sure you inhale and exhale during each exercise, rather than holding your breath. This will help you relax and get the best results from the exercise. [4] X Trusted Source Mayo Clinic Go to Source
- One way you can relax your muscles is to place one hand on your stomach and relax your abdomen completely.
- If your back or abdomen is a little sore after each Kegel exercise, this is a sign that you are not doing it correctly.
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Choose a comfortable position. You can exercise by sitting on a chair or lying on the floor. Make sure your glutes and abs are completely relaxed. If you’re lying on the floor, you should lie flat on your back, place your arms by your sides, and bring your knees up. At the same time, touch your head to the ground to avoid straining your neck.
Do Kegel Exercises
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Squeeze your pelvic floor muscles for five seconds. When you’re just starting out, this is a pretty good exercise. You don’t want to overstress your Kegel muscles by squeezing them for too long. If you feel five seconds is too long, you can squeeze the muscles for 2-3 seconds.
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Relax your muscles for 10 seconds. It’s best to relax your pelvic floor muscles for 10 seconds before repeating the exercise. This will give the muscles enough time to relax and avoid causing muscle tension. Count to ten before repeating the exercise.
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Repeat the exercise 10 times. 10 reps is considered a set of Kegel exercises. If you start by squeezing for 5 seconds, tighten for another 5 seconds, then relax for 10 seconds, and repeat 10 times. This is enough for one practice and you should do the same 3-4 sets per day and should not practice more. [5] X Research Sources
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Perform pelvic floor muscle contractions for ten seconds each time. You can increase the amount of time you squeeze each week. You don’t need to do longer, or more than one set per set. When you reach 10 seconds, you should continue in the same way, and continue to do a set of 10 sets of 10 seconds of squeezing and training 3-4 times per day. [6] X Research Source
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Do a “pull-in” Kegel exercise. This is a variation of the Kegel exercise. To do this exercise, imagine that your pelvic floor muscles are a vacuum cleaner. Squeeze your glutes and raise your legs up and inward. Hold the pose for 5 seconds and release. Do this move 10 times. It will take about 50 seconds for you to complete the exercise.
Feel the Results
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Do Kegel exercises at least 3-4 times per day. If you really want to improve these muscles, you need to include them in your daily routine. 3-4 times per day is a good amount of time for you to work out because each Kegel exercise won’t last too long, and you can find ways to incorporate Kegel exercises into your daily routine. You can practice in the morning, noon, and evening so start doing Kegel exercises naturally, instead of worrying about scheduling specific times to practice.
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Include Kegel in your busy schedule. The best part about practicing kegels is that you can do this exercise without anyone noticing. You can do Kegel exercises while sitting at your desk in the office, while having lunch with friends, or while relaxing in an armchair after a hard day at work. While lying down and isolating Kegel muscles and intense focus is quite important for beginners, once you get used to isolating these muscles, you can do Kegel exercises almost anywhere and at any time. time. [7] X Research Sources
- You can form the habit of practicing Kegels while performing everyday tasks, such as checking mail or email.
- Once you have found the right level of Kegel practice, you should focus on practicing this habit instead of trying to increase the number of Kegel exercises, or try to overdo it. If you over-exercise, you may experience muscle tension when urinating or defecating.
- Remember that while stopping the flow of urine midstream is a great way to locate your Kegels, you should not perform Kegel exercises while urinating or you could develop problems related to urinary incontinence. urine.
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You can get results after a few months if you regularly do Kegel exercises. For many women, the results are quite dramatic; For others, Kegel helps prevent urinary tract problems. Some women feel frustrated because they practice Kegels for weeks and get no results. Keep doing it until you feel the change in your body. According to the National Institutes of Health, Kegel exercises will bring results as early as 4-6 weeks of practice.
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Get help if you think you haven’t done your Kegel exercises properly. Your doctor can help you identify and isolate the correct muscles so you can perform the exercise. If you think you’ve been doing Kegel exercises for quite some time, like several months, and you’re not getting results, you should seek help from your doctor. Here are some treatments your doctor can help you with:
- If needed, your doctor will help you train your body’s biofeedback. This method involves placing a tracking device inside your vagina, and an electrode plate outside. The monitor will tell you about your ability to contract your pelvic floor muscles and how long you can maintain contractions.
- Your doctor may also use an electrical stimulator to help you identify your pelvic floor muscles. During this procedure, a small electrical current is passed into the pelvic floor muscles. When activated, the electric current automatically contracts the muscle. After a period of use, you will be able to reproduce this contraction on your own.
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Keep up with Kegel exercises if you want to get rid of urinary incontinence. If you want to maintain strength in these muscles to eliminate urinary incontinence, you will have to continue doing Kegel exercises. If you stop exercising, even after you’ve been exercising for a few months, the urge to urinate may return. You should continue to do this exercise to strengthen your muscles and you should be ready to do this exercise regularly. [8] X Research Sources
Advice
- Do not hold your breath, squeeze your buttocks or thighs, squeeze your abdomen, or push instead of squeezing or lifting your muscles.
- Once you get used to this exercise, you’ll be able to do it while standing. The important thing is that you should continue to practice during the day and you can practice while washing dishes, while waiting in line, or even while sitting at your desk in the company, during promotional hours. reports between TV shows, or when you are waiting for a traffic light while driving.
- You can do Kegel exercises slowly and quickly at any time and no one will know your progress. Some women find it easier when they incorporate Kegel exercises into their daily routine while driving, reading, watching TV, talking on the phone or using the computer.
- Try to eat healthy food.
- Pregnant women can do kegel exercises.
- Imagine that your lungs are in the pelvis and relax the perineum as you breathe.
- Some yoga moves can be just as impactful as Kegel exercises, so if you’re having a hard time doing Kegels regularly or you’re considering taking a yoga class, now’s the time. fit.
Warning
- Always remember to do Kegel exercises after you have completely emptied your bladder. Kegel exercises when the bladder is full of urine can weaken the pelvic floor and increase the risk of urinary tract infections.
- Kegel exercises should not be done while on the toilet, except to locate muscles. Disruption to the flow of urine can cause a urinary tract infection.
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This article was co-written by Allison Romero, PT, DPT. Allison Romero is a pelvic floor specialist, physiotherapist, and owner of Reclaim Pelvic Therapy in the San Francisco Bay Area. With over a decade of experience, Allison specializes in general physical therapy therapies for the treatment of pelvic floor dysfunction. She holds a bachelor of science degree in kinesiology and exercise science from Sonoma State University and a doctorate in physical therapy from the University of Southern California. Allison is a physical therapist in California and a member of the American Physical Therapy Association – Women’s Health Division and the International Pelvic Floor Health Association.
This article has been viewed 120,947 times.
The pelvic floor muscles, the muscles that support the uterus, bladder, rectum, and small intestine, also known as the “Kegel muscles,” were first described in 1948 by gynecologist Arnpd Kegel. invented the exercise as a non-surgical treatment for the genitals. Incorporating Kegel exercises into your daily routine can help you avoid problems related to your pelvic floor muscles, including urinary and bowel incontinence, and this exercise will also help you improve your quality of life. sex. The most important thing is that you need to learn how to isolate Kegel muscles and then incorporate this exercise into your daily routine. Men can also strengthen the pelvic floor muscles with the PC muscle exercise, the muscle that extends from the pubic bone to the tailbone.
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