This article was medically fact-checked by consultant obstetrician and gynecologist Dr. Shri Dutta.
Kegel is one of the most important exercises women can do to protect intimate health at any age. They tone and strengthen the pelvic floor muscles that support the uterus, bladder, and intestines and help maintain control of urination and bowel movement.
It is also important for healthy pregnancy, childbirth, and postpartum recovery. That’s a big job for a set of muscles! However, many women don’t know how to do kegel the right way, and thus they can’t get the full benefits of exercise.
Research published in books Treatment of postmenopausal women Up to 40% of women who have been verbally directed say it is shown that Kegel contractions are not fully performed. So, to get the most out of all kegels, we’ve created a list of the most common kegel mistakes and simple solutions that will help you avoid them.
1) Make sure to do it correctly
This is important. Correct Kegel exercise does not involve straining the abdomen, but or thighs. Instead, you need to find a comfortable position where the pelvic floor can be separated and contracted. It requires compression and lifting the anus, urethra, and vagina, and relaxing the rest of the body.
Before you start training, learn how to do the correct Kegel exercises. There are many resources to find and use kegel muscles. You can even ask your gynecologist to help you with your next appointment. Don’t be embarrassed about that, Kegel is very important and your doctor should be happy to tell you.
2) Incorrect form
Another common mistake is to put or burden the pelvic floor as if you had intestinal movements. Not only is this wrong, it can also increase the risk of damage to the abdominal pressure and pelvic floor muscles. Make sure you have a contract inward and upward. It should resemble the feeling of stopping middle stream urination or holding gas.
3) No variety
The pelvic floor muscles are actually made up of two types of muscle fibers: fast towitch and slow towitch. Fast twitch fiber allows the muscles to respond quickly to increased pressure, like when coughing or sneezing, while slow fiber fiber is for long-term support of the pelvic organs.
Naturally, these different types of fibers require different types of exercise (Kegel is not the only one). To fully strengthen the entire floor of your entire pelvis and get the most out of all your workouts, your routine should consist of both rapid contraction/release exercises and powerful contractions held for longer counts.
4) Follow the wrong routine
In addition to exercising two different muscle types, it is important to follow the routine with appropriate contractions during each session, appropriate contractions for strength levels. Ideally, your routine should be more difficult as your strength improves, but it’s difficult to know when it will happen. If you don’t know how to do pelvic floor exercises, you can always check out YouTube. But talk to a physical therapist first!
Too fewer contractions are not effective, and doing a lot can cause fatigue and pain by using those muscles too much. Using an intelligent Kegel exerciser that automatically determines your routine will help you complete the correct number and contraction combination per session. That way you don’t have to worry about understanding the correct routine for you. With one of these innovative femtech devices, you’ll see measurable results in just 12 weeks. It is also important to pay attention to how you feel in your daily life. Kegel exercise should never cause pain.
5) Progress not measured
For all types of exercise, measuring the outcome is important. People who can see their own improvement in the form of weight loss and increased muscle tension will be more motivated to continue exercising. This is especially important when strengthening the pelvic floor. Because you can’t exactly see the muscle tension improve as you do the kegel. Integrating pelvic floor exercisers into everyday things and monitoring symptoms in this context is the best way to measure progress.
This type of Kegel device continuously checks the strength of the pelvic floor, provides feedback, and encourages you to continue exercising and achieve intimate health goals. It is also important to note that for some people, maintenance and preventive care is just as important as actively improving pelvic floor health. Pelvic floor exercise is key to preventing deterioration. Looking at PFE from this perspective, people can see them as part of maintaining their overall physical health.
6) Forget relaxing
Contracting pelvic floor muscles helps to control and build strength, but conscious relaxation of those muscles is equally important. Failure to release the contractions completely can cause those muscles to overwork and overtouch, possibly leading to pelvic pain and discomfort.
The ability to relax these muscles is especially useful during childbirth. It can be easier to reduce the chances of a baby passing through the birth canal and tearing the vagina. Make sure you’re fully released after every squeeze, after the most effective session possible.
7) Inconsistent
All exercise requires consistency to see improvement, and strengthening the pelvic floor is no exception. By making regular time for exercise, you’ll be more likely to catch up with your routine and do each contraction correctly. Take 5 minutes each day to complete the routine.
The pelvic floor muscles are well rested, making it the ideal time to wake up in the morning. If you just schedule a little “time” for Kegel, you’ll be surprised at how easy it is to stick to your routine. With just a handful of spares, it’s easy to do Kegel exercises.
8) Give up before looking at the results
Many women, like all exercises, start to start Kegel exercises in the hopes of immediate results, but it takes about 12 weeks to notice the actual changes. If you start to see the difference, it can be life-changing. Don’t give up!
Whether you’ve been doing Kegel for many years or just starting out, it’s always good to make sure you’re doing them right. If you’re making these mistakes, don’t worry, you’re definitely not alone. Take your time to make sure you’re making the most of all your apertures.
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Confirmed facts:
Dr. Sri Dutta
Dr. Shri Dutta is a London consultant obstetrician and gynecologist specializing in women’s health, including all menstrual problems such as fibroids and endometriosis. Dr. Schlie is an acute advocate for patient selection who has written many articles and books to promote patient and clinician information. Her vision resonates with Intimina, along with a common goal of measuring duration and providing patients with the best possible care.
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