{"id":4393,"date":"2022-04-06T18:43:55","date_gmt":"2022-04-06T16:43:55","guid":{"rendered":"http:\/\/www.intimina.com\/blog\/?p=4393"},"modified":"2022-04-07T11:24:45","modified_gmt":"2022-04-07T09:24:45","slug":"8-kegel-mistakes","status":"publish","type":"post","link":"https:\/\/www.intimina.com\/blog\/8-kegel-mistakes\/","title":{"rendered":"Are You Doing Kegels Wrong? 8 Kegel Mistakes and Tips to Improve"},"content":{"rendered":"\r\n

This article was medically fact-checked by Consultant Obstetrician and Gynaecologist Dr. Shree Datta<\/a>.<\/em><\/p>\r\n

Kegels are one of the most important exercises a woman can do to protect her intimate health at every age<\/a>.\u00a0 They tone and strengthen your pelvic floor muscles<\/a>, which are responsible for supporting your uterus, bladder, and bowel and helping you maintain control over urination and bowel movements.<\/p>\r\n

They\u2019re also crucial to a healthy pregnancy, childbirth, and postpartum recovery. That\u2019s a huge job for one set of muscles! However, many women don\u2019t get the full benefits of their exercises because they don\u2019t know how to do Kegels<\/a> the right way.<\/p>\r\n

Research presented in the book The Treatment of the Postmenopausal Woman<\/a> <\/em>says that it has been shown that up to 40% of women who received verbal instructions were unable to perform Kegel contractions sufficiently.\u00a0 So, to help you get the most out of every Kegel, we\u2019ve created a list of the most common Kegel mistakes and the simple solutions to help you avoid them.<\/p>\r\n

1) Be Sure to do it Correctly\u00a0<\/strong><\/h2>\r\n

This is an important one: correct Kegel exercises do not involve tensing the abdomen, buttocks, or thighs. Instead, you should find a comfortable position that allows you to isolate and contract the pelvic floor: a motion of squeezing and lifting your anus, urethra, and vagina, the rest of your body should be relaxed.<\/p>\r\n

Take time to learn how to do a correct Kegel exercise before you start training. There are many resources for how to find and use your Kegel muscles<\/a>\u2014you could even ask your gynecologist to help you at your next appointment. Don\u2019t be embarrassed about it, Kegels are extremely important and your doctor should be happy to teach you.<\/p>\r\n

2) Incorrect Form<\/strong><\/h2>\r\n

Another common mistake is to bear down or strain the pelvic floor as if having a bowel movement. This is not only incorrect, but it can also increase abdominal pressure and the risk of damaging your pelvic floor muscles\u2014the opposite of what you want. Make sure you\u2019re contracting inwards and upwards<\/a>\u2014it should feel similar to the sensation of stopping urination midstream or holding in gas.<\/p>\r\n

3) No Variety<\/strong><\/h2>\r\n

Your pelvic floor muscles are actually made up of 2 different types of muscle fibers: fast-twitch and slow-twitch.\u00a0 Fast-twitch fibers allow your muscles to react quickly to an increase in pressure \u2013 like when you cough or sneeze<\/a> \u2013while slow-twitch fibers are for the long-term support of your pelvic organs.<\/p>\r\n

Unsurprisingly, these different types of fibers need different types of exercise<\/a> (Kegels are not the only one). To fully strengthen your entire pelvic floor and get the most out of every workout, your routine should consist of both quick contraction\/release exercises and strong contractions held for a longer count.<\/p>\r\n

4) Following the Wrong Routine<\/strong><\/h2>\r\n

In addition to exercising the two different muscle types, it\u2019s important to follow a routine with the right number of contractions for your strength level during each session. Ideally, your routine should increase in difficulty as your strength improves\u2014but it can be difficult to know when that happens. If you’re unsure how to do pelvic floor exercises, you can always take a look on YouTube, but please, talk with a physiotherapist first!<\/p>\r\n

Doing too few contractions won\u2019t be effective and doing too many can cause fatigue or even pain from overusing those muscles. Using an intelligent\u00a0Kegel exerciser<\/a> that automatically determines the routine for you can help you complete the right number and combination of contractions every session. That way you won\u2019t have to worry about figuring out the right routine for you. Using one of these innovative FemTech devices can show measurable results in only twelve weeks. It\u2019s also vital to pay attention to how you feel during the routine, Kegel exercise should never cause pain \u2013 if it does you should see a doctor help you adjust your technique.<\/p>\r\n

\u00a05) Not Measuring Progress<\/strong><\/h2>\r\n

With any type of exercise, it\u2019s important to measure your results. People who are able to see their improvement\u2014whether in the form of weight loss or increased muscle tone\u2014are more motivated to keep exercising. This can be especially important when strengthening your pelvic floor; because you can\u2019t exactly see your muscle tone improving as you do Kegels. Integrating a pelvic floor exerciser<\/a> into your routine and monitoring symptoms in conjunction with this is the best way to gauge your progress.<\/p>\r\n

This kind of Kegel device continuously checks your pelvic floor strength and gives you feedback, encouraging you to keep exercising and reach your intimate health goals. It\u2019s also important to note that for some people maintenance and preventative care are just as important as actively improving pelvic floor health. Pelvic floor exercises are key for preventing deterioration<\/a>. Looking at PFEs from this viewpoint, allows people to see them as part of maintaining their overall physical health.<\/p>\r\n

6) Forgetting to relax<\/strong><\/h2>\r\n

Contracting your pelvic floor muscles will help you control your muscles and build strength, but the conscious relaxation of those muscles is just as important. Not releasing your contractions fully can overwork and over-tighten those muscles, possibly leading to pelvic pain and discomfort.<\/p>\r\n

Your ability to relax those muscles is especially helpful during childbirth, it can make it easier for the baby to move through the birth canal and lessen the chance of vaginal tearing.\u00a0 Make sure you\u2019re fully releasing after every squeeze for the most effective session possible.<\/p>\r\n

7) Not Being Consistent<\/strong><\/h2>\r\n

All exercise requires consistency to see improvement, and strengthening your pelvic floor is no exception. Setting aside a regular time for your exercises can make it much more likely you\u2019ll keep up with the routine and do each contraction correctly. Take 5 minutes for yourself each day and complete your routine.<\/p>\r\n

As soon as you wake up in the morning is an ideal time, since your pelvic floor muscles are well-rested. You\u2019ll be surprised at how easy it is to stick to your routine if you just schedule in a little \u201cme time\u201d for your Kegels. It’s easy to Kegel exercises when you have a handful of spare minutes.<\/p>\r\n

8) Giving Up Before Seeing Results<\/strong><\/h2>\r\n

Many women start doing Kegel exercises expecting immediate results, however\u2014as with all exercises\u2014it takes around 12 weeks to notice a real change. Once you do start seeing the difference though, it\u2019s life-changing\u2014so don\u2019t give up!<\/p>\r\n

Whether you\u2019ve been doing Kegels for years or are just getting started, it\u2019s always good to make sure you\u2019re doing them correctly. If you have been making any of these mistakes, don\u2019t worry, you\u2019re definitely not alone. Take your time and make sure you\u2019re getting the most out of every single squeeze.<\/p>\r\n

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