Integrating a pelvic floor exerciser into your routine and monitoring symptoms in conjunction with this is the best way to gauge your progress. This can be especially important when strengthening your pelvic floor because you can’t exactly see your muscle tone improving as you do Kegels. People who are able to see their improvement-whether in the form of weight loss or increased muscle tone-are more motivated to keep exercising. With any type of exercise, it’s important to measure your results. It’s also vital to pay attention to how you feel during the routine, Kegel exercise should never cause pain – if it does you should see a doctor help you adjust your technique. Using one of these innovative FemTech devices can show measurable results in only twelve weeks. That way you won’t have to worry about figuring out the right routine for you. Using an intelligent Kegel exerciser that automatically determines the routine for you can help you complete the right number and combination of contractions every session. If you’re unsure how to do pelvic floor exercises, you can always take a look on YouTube, but please, talk with a physiotherapist first!ĭoing too few contractions won’t be effective and doing too many can cause fatigue or even pain from overusing those muscles. Ideally, your routine should increase in difficulty as your strength improves-but it can be difficult to know when that happens. In addition to exercising the two different muscle types, it’s important to follow a routine with the right number of contractions for your strength level during each session. To fully strengthen your entire pelvic floor and get the most out of every workout, your routine should consist of both quick contraction/release exercises and strong contractions held for a longer count. Unsurprisingly, these different types of fibers need different types of exercise (Kegels are not the only one). Fast-twitch fibers allow your muscles to react quickly to an increase in pressure – like when you cough or sneeze –while slow-twitch fibers are for the long-term support of your pelvic organs. Your pelvic floor muscles are actually made up of 2 different types of muscle fibers: fast-twitch and slow-twitch. Make sure you’re contracting inwards and upwards-it should feel similar to the sensation of stopping urination midstream or holding in gas. This is not only incorrect, but it can also increase abdominal pressure and the risk of damaging your pelvic floor muscles-the opposite of what you want. 2) Incorrect FormĪnother common mistake is to bear down or strain the pelvic floor as if having a bowel movement. Don’t be embarrassed about it, Kegels are extremely important and your doctor should be happy to teach you. There are many resources for how to find and use your Kegel muscles-you could even ask your gynecologist to help you at your next appointment. Take time to learn how to do a correct Kegel exercise before you start training. Instead, you should find a comfortable position that allows you to isolate and contract the pelvic floor: a motion of squeezing and lifting your anus, urethra, and vagina, the rest of your body should be relaxed. This is an important one: correct Kegel exercises do not involve tensing the abdomen, buttocks, or thighs. So, to help you get the most out of every Kegel, we’ve created a list of the most common Kegel mistakes and the simple solutions to help you avoid them. Research presented in the book The Treatment of the Postmenopausal Womansays that it has been shown that up to 40% of women who received verbal instructions were unable to perform Kegel contractions sufficiently. That’s a huge job for one set of muscles! However, many women don’t get the full benefits of their exercises because they don’t know how to do Kegels the right way. They’re also crucial to a healthy pregnancy, childbirth, and postpartum recovery. They tone and strengthen your pelvic floor muscles, which are responsible for supporting your uterus, bladder, and bowel and helping you maintain control over urination and bowel movements. Kegels are one of the most important exercises a woman can do to protect her intimate health at every age. This article was medically fact-checked by Consultant Obstetrician and Gynaecologist Dr.
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