How to Kegel Properly
Girls giggle about the Kegel when discussed in sex education classes and pregnant women perform this exercise to maintain the health of their pelvic floor, yet women worldwide often struggle to Kegel properly. A Kegel is designed to strengthen your pelvic floor muscles, which are critical for controlling the flow of urine and holding the pelvic organs in place. Urinary incontinence and sagging pelvic organs are just two of the consequences of weak pelvic floor muscles, making Kegels a serious matter. While it can take some practice, the benefits of Kegels are long lasting – and this exercise can be done pretty much anytime, anywhere, without anyone else knowing. Here’s how to do a proper Kegel:
–Find a comfortable seated or reclined position and imagine that you are trying to stop the flow of urine. This isn’t about tightening your gluts, legs or belly; rather it’s the pelvic floor muscles squeezing your urethra, so really focus on trying to feel these muscles. –Once you’ve identified the right muscles, practice contracting them for a slow count of five. Then relax and release. Try this about five times in a row, two or three times per day, eventually working up to a longer hold of 10. Try not to hold your breath. –If you are still struggling and are having issues, your doctor may recommend biofeedback to help you get the motion down. While they take only a few minutes per day to perform, Kegels can help ensure the long-term health and performance of your pelvic floor, an investment worth making in your body.
