Your Hands On Guide For Kegels
August 13, 2021, by Psychosexology W/ Gayatri
Your Hands On Guide For Kegels
From having painful sex to feeling the sudden urge of urinating or leaking a few drops of urine while sneezing or coughing, weaken pelvic floor can cause many problems. And the one way to improve your pelvic floor muscle is to do Kegel Exercises.
Pelvic Floor Muscle Exercieses are also known as Kegel Exercises. There are many factors which can weaken your pelvic floor muscles. Like pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic coughing or being overweight.
Kegel exercises strengthen the pelvic floor muscles which support the uterus, bladder, small intestine and rectum. Kegel exercises can help make the muscles under the uterus, bladder, and bowel (large intestine) stronger. You can do Kegel exercises any time of the day. But, how to do it??
First step is to find right muscle.
How to find right muscle??
To effectively do these exercises, you need to learn how to isolate the appropriate muscles. The muscles you want to focus on are the ones that you tighten when you are trying not to urinate. You can identify the correct muscles by trying simple experiment. The next time you sit down to pee, pay attention to the muscles you use to stop the flow of urine. These are the muscles you use to perform Kegel exercises. Next time you have to urinate, start to go and then stop. Feel the muscles in your vagina, bladder or anus get tight and move up. These are the pelvic floor muscles. If you feel them tighten, you have done the exercise right. Your thighs, buttock muscles, and abdomen should remain relaxed. Once you've identified your pelvic floor muscles you can do the exercises in any position.
• Women: Insert a finger into your vagina. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.
Pelvic Floor Muscle Exercieses are also known as Kegel Exercises. There are many factors which can weaken your pelvic floor muscles. Like pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic coughing or being overweight.
Kegel exercises strengthen the pelvic floor muscles which support the uterus, bladder, small intestine and rectum. Kegel exercises can help make the muscles under the uterus, bladder, and bowel (large intestine) stronger. You can do Kegel exercises any time of the day. But, how to do it??
First step is to find right muscle.
How to find right muscle??
To effectively do these exercises, you need to learn how to isolate the appropriate muscles. The muscles you want to focus on are the ones that you tighten when you are trying not to urinate. You can identify the correct muscles by trying simple experiment. The next time you sit down to pee, pay attention to the muscles you use to stop the flow of urine. These are the muscles you use to perform Kegel exercises. Next time you have to urinate, start to go and then stop. Feel the muscles in your vagina, bladder or anus get tight and move up. These are the pelvic floor muscles. If you feel them tighten, you have done the exercise right. Your thighs, buttock muscles, and abdomen should remain relaxed. Once you've identified your pelvic floor muscles you can do the exercises in any position.
• Women: Insert a finger into your vagina. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.
• If you've identified the right muscles, you'll feel the contraction more in the back of the pelvic area than in the front.
How to do kegels??
Do kegel exercise 3 times a day.
• Keep your bladder empty and tighten your pelvic floor muscles. Lie down and hold the muscle tight & count 3 to 5 seconds.
• Inhale from nose and exhale from mouth.
• Relax the muscles & count 3 to 5 seconds. Repeat this contract/relax cycle 10 times.
• You can do kegel exercise 3 times a day (morning, afternoon and night).
• When you have the hang of it, practice while sitting and standing.
• Don't flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
• Keep your bladder empty and tighten your pelvic floor muscles. Lie down and hold the muscle tight & count 3 to 5 seconds.
• Inhale from nose and exhale from mouth.
• Relax the muscles & count 3 to 5 seconds. Repeat this contract/relax cycle 10 times.
• You can do kegel exercise 3 times a day (morning, afternoon and night).
• When you have the hang of it, practice while sitting and standing.
• Don't flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
• Don't tighten your stomach, thigh, buttock or chest muscles.
• Don't practice Kegel exercises at the same time you are urinating more than twice a month. Doing the exercises while you are urinating can weaken your pelvic floor muscles over time or cause damage to bladder and kidneys.
There are two types of focused Kegel exercises -
• Quick or Short Muscle Contractions (Fast Twitch Muscle Exercise) -
To perform this exercise, the muscles are quickly tightened, lifted up and held for 1-2 seconds and then released back down. You should continue to breathe normally as you do this exercise.
• Don't practice Kegel exercises at the same time you are urinating more than twice a month. Doing the exercises while you are urinating can weaken your pelvic floor muscles over time or cause damage to bladder and kidneys.
There are two types of focused Kegel exercises -
• Quick or Short Muscle Contractions (Fast Twitch Muscle Exercise) -
To perform this exercise, the muscles are quickly tightened, lifted up and held for 1-2 seconds and then released back down. You should continue to breathe normally as you do this exercise.
• Long Hold Muscle Contractions-
To perform these contractions, the same muscles you used with the quick contractions gradually tighten, lift up, and hold for several seconds. At first, it may be difficult to hold the contraction for more than 1 or 2 seconds. The goal is to hold the contraction for 10 seconds then rest for 10 seconds between each long contraction.
Kegel exercises can be done any time you are sitting or lying down. You can do them when you are eating, sitting at your desk, driving and when you are resting or watching television. Kegel exercises aren’t harmful, but they aren’t suitable for everyone. When done correctly, most people find them relaxing. They shouldn’t be painful. But, if you have pain when you do Kegel exercises, stop doing the exercises. If you have any problem while doing kegels or not able to find right muscle, it's best to consult the doctor.
Kegel exercises may feel awkward in the beginning. But if you give a try to this and the longer you stay with this and gonna practice this, the better you will feel your muscles work. And yeah the bonus is, Kegels have been proved to increase sexual pleasure as well.
To perform these contractions, the same muscles you used with the quick contractions gradually tighten, lift up, and hold for several seconds. At first, it may be difficult to hold the contraction for more than 1 or 2 seconds. The goal is to hold the contraction for 10 seconds then rest for 10 seconds between each long contraction.
Kegel exercises can be done any time you are sitting or lying down. You can do them when you are eating, sitting at your desk, driving and when you are resting or watching television. Kegel exercises aren’t harmful, but they aren’t suitable for everyone. When done correctly, most people find them relaxing. They shouldn’t be painful. But, if you have pain when you do Kegel exercises, stop doing the exercises. If you have any problem while doing kegels or not able to find right muscle, it's best to consult the doctor.
Kegel exercises may feel awkward in the beginning. But if you give a try to this and the longer you stay with this and gonna practice this, the better you will feel your muscles work. And yeah the bonus is, Kegels have been proved to increase sexual pleasure as well.
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