Am I doing kegels wrong?
If you’ve ever wondered whether you’re performing kegels correctly, you’re not alone. Kegels, also known as pelvic floor exercises, are a popular method for strengthening the pelvic floor muscles, which can improve bladder and bowel control, as well as sexual function. However, it’s not uncommon to question whether you’re doing them right. In this article, we’ll explore the proper technique for kegels and help you determine if you might be making some common mistakes.
Understanding the pelvic floor muscles
Before we delve into the specifics of kegels, it’s important to understand the pelvic floor muscles. These muscles are located in the pelvic region and support the bladder, bowel, and uterus. They also play a crucial role in sexual function by aiding in urinary and fecal continence and enhancing sexual pleasure.
The proper kegel technique
To perform kegels correctly, follow these steps:
1. Identify your pelvic floor muscles: Before you start, you’ll need to locate your pelvic floor muscles. To do this, stop urination midstream or hold back gas. The muscles you’re using are your pelvic floor muscles.
2. Tense and relax: Once you’ve identified your pelvic floor muscles, tense them for three to five seconds, then relax for three to five seconds. It’s important to maintain normal breathing during this process.
3. Repetition: Aim to perform 10 to 15 repetitions of kegels, three to four times a day. Consistency is key to seeing results.
4. Focus on slow and controlled movements: It’s essential to perform kegels slowly and with control. Quick, vigorous contractions may not yield the desired results.
5. Avoid holding your breath: Ensure that you continue to breathe normally during kegels. Holding your breath can lead to unnecessary strain on your abdominal and respiratory muscles.
Common mistakes to avoid
Now that you know the proper technique for kegels, let’s discuss some common mistakes to avoid:
1. Overdoing it: While it’s important to be consistent with kegels, overdoing them can lead to muscle fatigue and potential injury. Stick to the recommended number of repetitions and sets.
2. Rushing through the exercises: Kegels should be performed slowly and with control. Rushing through the exercises may not provide the desired benefits.
3. Focusing on the wrong muscles: Some individuals mistakenly tense their abdominal, thigh, or buttock muscles while performing kegels. Ensure that you’re only engaging your pelvic floor muscles.
4. Not seeking professional guidance: If you’re unsure about your kegel technique, it’s always a good idea to consult with a healthcare professional or a pelvic floor physical therapist. They can provide personalized advice and help you correct any mistakes.
Conclusion
Am I doing kegels wrong? With the right technique and knowledge, you can confidently answer this question with a resounding “no.” By understanding the pelvic floor muscles, following the proper kegel technique, and avoiding common mistakes, you’ll be well on your way to strengthening your pelvic floor and experiencing the benefits of kegels. Remember, consistency is key, so stick with your routine and you’ll likely see improvements over time.
