Guide To Kegel Exercises

What is the Kegel Exercise and Why is it Important?

The Kegel exercise is designed to strengthen the pelvic floor muscles, improving bladder control, preventing urine leakage, and helping with erectile function. Performing this exercise correctly strengthens these crucial muscles without causing excessive strain, which could make symptoms worse.

Step-by-Step Guide to Doing Kegel Exercises Properly

Step 1: Identifying the Right Muscles

Imagine stopping the flow of urine midstream.

The muscles used in this action are your pelvic floor muscles.

To ensure you're engaging the right muscles, place two fingers (index and middle) on your perineum (the area between the scrotum and anus).

Step 2: Starting Position

Lie on your back with your knees bent and feet flat on the floorPlace one hand on your stomach to ensure you’re not engaging your abdominal muscles during the exercise.

Step 3:Performing the Exercise

Take a deep breath in through your nose.

Exhale completely.

At the end of the exhale, contract your pelvic floor muscles as if you were stopping the flow of urine.

Hold the contraction for one second, then release.

Step 4:Repetitions and Frequency

Perform 10 repetitions in the morning, 10 at midday, and 10 at night (total of 30 reps per day).

Avoid holding the contraction for longer than 10 seconds.

Instead, use a quick contract-release method (“Flick on-Flick off”).

Step 5:Progressing the Exercise

Once comfortable in a lying position, progress to performing Kegels while sitting and eventually while standing, which is more challenging due to gravity.

Combine Kegels with relaxation techniques, such as tennis ball massage and the Happy Baby stretch, to release tension in the pelvic floor muscles.

Tips for Proper Execution and Mistakes to Avoid

✅Keep your eyes closed to enhance muscle awareness and focus.

✅Do not engage your abdominal, glute, or thigh muscles—the focus is solely on the pelvic floor.

✅Avoid overdoing the exercise—too many reps can lead topelvic floor tensionand worsen symptoms.

With consistency and proper execution, Kegel exercises can significantly improve bladder control and sexual function.

Good luck! 💪

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