Kegel exercises are often associated with pregnancy, but they are beneficial for anyone looking to strengthen their pelvic floor muscles. These exercises involve contracting and relaxing the pelvic floor, which can improve bladder control, enhance sexual health, and support overall pelvic well-being. However, Kegels are not always suitable for everyone, and there are cases where pelvic floor relaxation is just as important as strengthening. Let’s explore the basics of Kegel exercises and when they are appropriate.
What Are Kegel Exercises?
Kegel exercises involve the contraction of the pelvic floor muscles. These muscles can be engaged by attempting to stop the flow of urine, as if you were holding back a bathroom break. This action strengthens the pelvic floor, which plays a crucial role in bladder control, sexual health, and even during childbirth. Kegels can be performed in various ways—some people hold the contraction for as long as possible, while others do rapid, repeated contractions to improve muscle tone.
Though commonly recommended, Kegel exercises are especially helpful for individuals with a weakened pelvic floor. It is important to remember that Kegels may not be necessary for everyone. They are a targeted solution for specific pelvic health issues.
Signs of a Weak Pelvic Floor
How can you tell if your pelvic floor needs strengthening? Common signs include urinary leakage or incontinence when engaging in activities like jumping, sneezing, or coughing. Other indications might include a feeling of heaviness in the pelvic region, reduced sensation during sexual activity, or tampons that dislodge easily. If you experience any of these symptoms, it could be a sign that your pelvic floor needs attention.
For those experiencing these issues, Kegels can help. However, it’s often more effective to seek the advice of a Pelvic Floor Therapist. A therapist can offer a tailored plan of exercises, including Kegels, but they will also provide additional exercises based on your unique needs. For those looking for digital options, apps like "Every Mother" offer pelvic floor exercises as well.
Overactive Pelvic Floor: What You Need to Know
While some people struggle with a weak pelvic floor, others may have an overactive one. Those engaged in activities like CrossFit, weightlifting, or gymnastics may be at risk for an overactive pelvic floor. If you experience discomfort during sexual activity, difficulty with tampon insertion, or pelvic pain, you might have an overactive pelvic floor.
If this is the case, doing Kegel exercises may worsen the condition by tightening already tense muscles. Instead, the focus should shift to relaxation techniques. Learning to relax the pelvic floor can relieve tension and promote better pelvic health. Squatting while urinating, especially in the shower, is an effective way to practice pelvic floor relaxation.
Takeaway
When practicing Kegels, it’s essential to balance strengthening with relaxation. After each Kegel, make sure to focus on relaxing your pelvic floor muscles. Limit your sessions to 15-30 Kegels to avoid overworking the muscles. Lastly, listen to your body and approach pelvic floor exercises with care. No matter your choice, remember that you are in control of your health, and your birth experience will be beautiful regardless of whether or not you incorporate Kegels into your routine.
About This Article
This article is brought to you by Momcozy in partnership with YourBabyClub, offering helpful tips and resources for expectant mothers navigating the challenges of pregnancy. For more practical solutions and expert advice, visit Momcozy.
