Last Updated:
Strengthening your pelvic floor muscles can help improve your overall pelvic health.
Kegel exercises can also help treat bladder and bowel problems.
A woman’s overall health and well-being highly depend on the complex network of muscles, ligaments and tissues that comprise the pelvic floor. Kegel exercises, named in honour of Dr Arnold Kegel, who created them in the 1940s, are among the greatest methods for strengthening these muscles. Even though Kegel exercises are easy and efficient, many women either perform them incorrectly or neglect to include the proper variations. This article will go over five crucial Kegel exercises that all women should perform to strengthen their pelvic floor and enhance their overall health.
What Is Kegel Exercise?
Your pelvic floor muscles can be strengthened using Kegel exercises, commonly known as pelvic floor exercises. Your bladder, colon and vagina are among the organs in your pelvis that are supported by your pelvic floor muscles. Your pelvic floor muscles help with urination and bowel movements in addition to holding your organs in place. Kegel exercises strengthen your pelvic floor muscles by first tightening them and then releasing them.
Kegel Exercises To Do For Your Health
Squeeze And Release
For this one, you should continually squeeze and release the muscles that you use to stop gas or pause your urinating in the middle. There should be a slight tugging feeling in your rectum and vagina. You might initially discover that performing them while lying down is the most convenient way.
The Bridge Pose
With Kegel exercises, you raise your torso while maintaining a strong core and holding and then releasing your pelvic floor muscles. It is comparable to performing the bridge pose repeatedly. Start with a limited number of Kegel exercises at a time, and then gradually increase the number and length of Kegel exercises at each session or set. It is recommended to perform two to three sets of these exercises every day.
Locate The Muscles
Squeezing your finger into your vagina as if you were trying to control your pee is an additional alternative for people who have trouble locating their pelvic muscles. Your finger feels tight when you squeeze the pelvic floor muscles. Once you have determined which muscles are involved, you can practice Kegel exercises while standing, sitting or lying down.
Heel Slides
Heel slides encourage pelvic floor contractions and engage the deep abdominal muscles. Start by lying on the floor with your legs bent and your pelvis in a neutral posture. Allow your ribs to naturally contract as you breathe in through your rib cage and exhale out your mouth. Raise your pelvic floor, engage in your core, and slide your right heel away from you. Go as far as you can. Once the lowest position has been achieved, inhale, raise your leg back to the starting position and repeat. Perform ten back-and-up slides, then switch to the other leg.
Pelvis Tilts
Pelvic tilts strengthen your lower back and abdominal muscles, which help to stabilise your pelvic floor. Lay on your back with your knees bent and your feet flat on the ground. Tense your abdominal muscles and place your lower back against the floor. Hold for a few seconds, then release. Increase the amount of repetitions to 10-15 as your muscles get stronger.
Overall health depends on having a strong pelvic floor, particularly for women who have given birth, are becoming older, or have problems controlling their bladder. Performing these Kegel exercises regularly will tone your muscles and help improve bladder control.
The advantage is you can do Kegel exercises anywhere and at any time. You will see long-term improvements in your pelvic health and general well-being if you make them a daily routine.
- Location :
Delhi, India, India
