Kegel exercises are a topic that's often whispered about, but rarely discussed openly. Well, let's break the silence and talk about them! You've probably heard of them, but are you doing them right? Many people make some common mistakes that can actually do more harm than good. Today, we're going to bust some myths and set the record straight on how to properly strengthen your pelvic floor muscles. Whether you're looking to improve bladder control, enhance intimate experiences, or just maintain overall health down there, mastering the art of Kegels can be a game-changer. So, let's dive in and learn how to avoid those pesky pitfalls!
Common Kegel exercise mistakes
When it comes to pelvic floor exercises, also known as Kegels, many people make mistakes that can reduce their effectiveness or even lead to potential issues. Let's explore some of the most common mistakes with Kegel exercises and how to avoid them.
Holding Your Breath
One of the most frequent errors people make when doing Kegel exercises is holding their breath. This can actually increase pressure on your pelvic floor, counteracting the benefits of the exercise.
💡 Remember to breathe freely and naturally while performing Kegels. Focusing on your breath can also help you maintain proper form and relax between contractions.
Focusing on your breath can also help you maintain proper form and relax between contractions.
Using the Wrong Muscles
Many individuals struggle to identify and isolate the correct muscles for Kegel exercises. It's common for people to mistakenly contract their abdominal, buttock, or thigh muscles instead of the pelvic floor. (1)
💡 To find the right muscles, imagine you're trying to stop the flow of urine or hold in gas. You should feel a slight pulling sensation in your pelvic area without tensing other muscle groups.
If you're having trouble isolating the correct muscles, don't hesitate to seek guidance from a healthcare professional or pelvic floor physical therapist. They can provide personalized instruction and may even recommend tools like biofeedback to help you target the right muscles effectively.
Overdoing Kegels
While Kegel exercises can offer numerous benefits for pelvic floor health, it's possible to overdo them. Signs of overdoing Kegels may include increased pelvic pain, difficulty urinating, or worsening of existing symptoms. It's essential to find a balance and not push yourself too hard.
Experts typically recommend aiming for 3 sets of 10-15 Kegel exercises per day. (2) Start with holding each contraction for 3 seconds, gradually working up to 10 seconds as your muscles get stronger. Remember, quality is more important than quantity when it comes to Kegels.
Skipping Rest Days
Just like any other form of exercise, your pelvic floor muscles need time to recover and strengthen. Skipping rest days can lead to muscle fatigue and potentially worsen pelvic floor issues. While it's important to be consistent with your Kegel routine, make sure to incorporate rest days into your schedule to allow for proper muscle recovery.
Ignoring Proper Form
Proper form is crucial for getting the most out of your Kegel exercises and avoiding potential issues. One common mistake is not fully relaxing the muscles between contractions. It's equally important to release the contraction completely as it is to perform the squeeze. This helps prevent muscle tension and ensures you're working through the full range of motion. To ensure you are fully relaxing your pelvic floor muscles between kegels, perform a deep belly breath after your kegel as you rest for a count of 5 seconds.
Another aspect of proper form is varying your position. Try doing Kegel exercises while lying down, sitting, and standing to target the muscles from different angles. This can help improve overall pelvic floor strength and function.
Myths about Kegel exercises
When it comes to pelvic floor exercises, there are several common misconceptions that can lead to mistakes with Kegel exercises. Let's debunk some of these myths to ensure you're getting the most out of your pelvic floor training.
More Kegels mean faster results
One of the most prevalent myths is that doing more Kegel exercises will lead to quicker improvements. However, this isn't necessarily true. Overworking your pelvic floor muscles can actually be counterproductive. Just like any other muscle group, your pelvic floor needs time to rest and recover. Aim for quality over quantity, focusing on proper technique rather than excessive repetitions.
💡 Signs of overdoing kegels may include increased pelvic pain, difficulty urinating, or worsening symptoms. If you experience any of these, it's essential to consult with a healthcare professional.
You should always stop urine flow to practice Kegels
While it's true that stopping the flow of urine can help you identify your pelvic floor muscles, it's not recommended as a regular practice. (3) Repeatedly interrupting your urine stream can lead to incomplete bladder emptying and potentially increase the risk of urinary tract infections.
Instead, focus on performing Kegel exercises when you're not using the bathroom. Try to contract the muscles you'd use to stop urine flow or prevent passing gas, holding for 3-5 seconds before relaxing. As you progress, you can gradually increase the duration of each contraction.
Kegels can fix all pelvic floor problems
While Kegel exercises can be beneficial for many pelvic floor issues, they're not a universal solution. In some cases, particularly if you have overly tight pelvic floor muscles, Kegels might actually exacerbate the problem. Hypertonic pelvic floor exercises may be more appropriate. Conditions like pelvic pain or certain types of incontinence may require different approaches, such as relaxation techniques or other forms of physical therapy.
It's crucial to get a proper assessment from a healthcare provider or pelvic floor specialist before starting any exercise regimen. They can help determine the root cause of your symptoms and recommend the most appropriate treatment plan.
Kegels are only for older adults
Many people believe that Kegel exercises are only necessary for older individuals or those who have given birth. However, the benefits of kegel exercises for women (and men) span across all age groups. Pelvic floor exercises can help prevent issues before they start, improve sexual function, and contribute to overall core strength.
Young adults can benefit from incorporating Kegels into their routine as a preventive measure. Athletes, in particular, may find that strong pelvic floor muscles enhance their performance and reduce the risk of stress incontinence during high-impact activities.
Kegels are only for women
This is perhaps one of the most pervasive myths about Kegel exercises. In reality, Kegel exercises can be highly beneficial for people of all genders. While they are commonly associated with women's health, particularly during pregnancy and after childbirth, men can also greatly benefit from strengthening their pelvic floor muscles.
Dispelling the myth that Kegel exercises are solely for women is crucial in promoting overall pelvic health and empowering individuals of all genders to take an active role in their well-being.
How to avoid kegel mistakes with smart kegel exercisers?
A smart Kegel exerciser is a device that is designed to help perform kegel exercises more effectively.
💡 These devices typically use sensors and other technology to monitor the strength and duration of a woman's kegel contractions, and provide feedback to help her improve her technique.
By providing real-time feedback, a smart Kegel exerciser can help a woman learn to perform kegels more effectively, leading to stronger pelvic floor muscles and improved bladder control. In addition, some smart Kegel exercisers offer additional features, such as personalized workout plans and the ability to track progress over time, making it easier for women to stay motivated and consistent with their kegel exercises. For optimal results, following the pelvic floor trainer instructions ensure proper use and maximizes the benefits of the device.
Perifit Care+ is a unique and effective smart Kegel exerciser that uses patented double sensor technology to provide real-time biofeedback information that teaches users how to correctly perform the exercises and avoid faulty contractions. Our device is the only one on the market with this feature. In addition to the device, we also offer a wealth of informative articles and videos about pelvic floor health, as well as a supportive community of over 300,000 women to help keep users engaged and motivated.
So there you have it – the inside scoop on mastering those all-important Kegel exercises! By avoiding these common pitfalls, you're well on your way to a stronger pelvic floor and all the awesome benefits that come with it. Remember, consistency is key, but don't overdo it. Keep an eye out for signs of overdoing kegels, like discomfort or fatigue. With a little practice and patience, you'll be a Kegel pro in no time. Your body will thank you for the extra TLC, and you might just be surprised at how much better you feel overall. Now go forth and flex those muscles – your pelvic floor's got your back!
