Are you doing Kegel’s wrong? Because I was! Whats worse is I was being potentially detrimental to my health!
No one likes to talk about Kegels. For that matter no one really likes to talk about the pelvic floor. It’s not considered polite dinner conversation and yet everyone has one! And everyone can benefit from Kegel exercises. But more likely than not you have been taught to do Kegels wrong!
Traditionally we have been taught that to perform a proper Kegel you simply pretend you are peeing and tighten the muscles required to cease the stream of urine. There are two problems with this method.
Problem # 1: This does not exercise the right muscles to do a truly an effective Kegel, or to reap the benefits from them.
Problem # 2: This incorrect way of doing a Kegel can potentially cause urine to wash back into the urinary track or bladder which can lead to urinary tract or bladder infections.
So why continue doing an ineffective method that can lead to further problems!?
So now the fun part. We get to learn how to do it right!
There are a couple of different methods you can use to learn to do Kegels the right way. But first I want to talk about the benefits!
Why should we do Kegels in the first place? They can make sex better for you and your partner, help overall fitness, overall pelvic health during menopause, help recovery from childbirth, can reduce risk of Pelvic Organ Prolapse (POP), can cure bladder leakage, and can help develop better back and hip support.
Now I want to shine a spotlight on one of these because I think that you probably mentally shook your head when you read it. How on earth can a Kegel improve my over all fitness?
Our lifestyle is one that involves a lot of repetitive movements, prolonged sitting, weight gain, and the injuries that come from these things. Prolonged sitting and weight gain being arguably the biggest harms to our health.
Traditionally human beings are designed to be active all day every day. Hunting and gathering. But our modern society has created more need for stagnant work. This increases our need for intentional activity like going on walks and gym memberships.
A strong pelvic floor is an essential part of your anatomy just like all the others! And it needs attention.
Now to the nitty gritty! Here are the two best methods to go about doing proper Kegels. And most of the work involved in them is not the action of the Kegel but finding your pelvic floor muscles themselves. Not as easy as it sounds!
Method 1: Wash your hands and then place two fingers inside your vagina and tighten the muscles around the fingers. This may take a few tries but it can be very effective!
Method 2: (This one is way more fun!) Practice Kegels while engaging in penetrating sex with your husband. Again this method can take a few times to get it right but with practice can be very effective! It also will aid in your orgasm and will likely increase the pleasure for your husband as well!
Once you find the muscles and practice flexing them doing Kegels anywhere you are becomes a breeze! How often you do them greatly depends on you and your needs. Truthfully if you do at least one you are better off than doing none. The more you can do them the better it will be for your health (within reason)
Ideally get into a system that fits for you doing them once or twice a day for 5 minutes at a time sessions. Within each session tighten and hold your pelvic floor muscles for 3-5 seconds at a time 5-10 times a session.
Biggest thing is to not feel intimidated but to jump in! Even if you only do them while your having sex it’s still a huge benefit!