How to Avoid Common Mistakes in Kegel Exercises with picture
Kegel exercises can do wonders for strengthening your pelvic floor muscles, which help with things like urinary incontinence, sexual function, and supporting your pelvic organs. But, just like any workout, if you don’t do ’em right, they can actually do more harm than good. So, let’s go over the most common mistakes people make when doing Kegels and how to avoid ’em.
Mistake 1: Not using the right muscles
Your pelvic floor muscles are what hold up your bladder, uterus, and rectum, so it’s important to use them properly during Kegels. A common mistake is using the wrong muscles, like your abs, butt, or thigh muscles instead. To make sure you’re using the right ones, try stopping the flow of pee next time you’re in the bathroom. The muscles you use to stop it are your pelvic floor muscles.
Mistake 2: Holding your breath
When you do Kegels, it’s important to breathe normally. Holding your breath can actually make things worse by tensing up your pelvic floor muscles. So, take deep breaths and stay relaxed to maintain control of your muscles.
Mistake 3: Overdoing it
Another mistake is tightening your pelvic floor muscles too much. This can lead to muscle tension and spasms, which ain’t pleasant. Instead of holding the contraction for a long time, do short and quick contractions and then relax.
Mistake 4: Bad posture
How you sit or stand can impact how effective your Kegels are. Slouching or sitting on your back can put extra pressure on your pelvic floor muscles, making it hard to use ’em right. Keep your spine straight, relax your shoulders, and maintain good posture to get the most out of your Kegels.
Mistake 5: Doing Kegels at the wrong time
You can do Kegels anywhere, anytime, but there are a couple of things to keep in mind. Avoid doing Kegels while you’re peeing, as this can weaken your pelvic floor muscles over time. And, don’t do Kegels right after a bowel movement, as it can put extra strain on your muscles.
Mistake 6: Doing Kegels too often
Consistency is key, but so is moderation. Overusing your pelvic floor muscles can lead to tension and spasms. Aim for 3 sets of 10-15 reps a day and gradually increase as you get stronger.
Kegels are a simple and effective way to strengthen your pelvic floor muscles, but it’s important to avoid these common mistakes to get the most out of ’em. By using the right muscles, breathing correctly, avoiding overtightening, maintaining good posture, gradually increasing intensity, performing Kegels at the right time, and not overdoing it, you’ll be well on your way to stronger pelvic floor muscles.
More Interesting Posts Below: