Mistakes To Avoid During Performing Kegel Exercises
Mistakes to Avoid
It's important to note that the relaxing of the pelvic floor muscles between Kegels is just as crucial to improvement as the squeezing motions. So, it's vital not to skimp on this part.
Think of it this way. When doing Kegels you are getting those muscles strong enough to, for instance, clamp down on command to prevent accidents. However, if you are always clamping down, your muscles will have a hard time clinching further in times of need. Another way to imagine this is that if you always keep your hand in a fist, it becomes difficult to grasp onto something when needed.
Additionally, to avoid using the wrong muscles when doing your Kegels, try not to squeeze or tighten any of the adjacent muscles, such as those in your stomach or legs. Doing so can interfere with the action of the pelvic muscles. Also, it can put pressure on your bladder if you're tightening the muscles around the pelvic floor instead of the actual pelvic floor muscles.
Don’t do your Kegels while you urinate. This can lead to not completely emptying your bladder, increasing your risk of urinary tract infections.
Like any workout regimen, it takes some time to see a significant muscle strength improvement from doing Kegels. Many people start to notice a change in their bladder strength within three to six weeks of regularly doing these exercises but this will vary a great deal from person to person.
A Word From Verywell
If you have any specific concerns about your pelvic floor muscle health, during or after pregnancy and childbirth, be sure to consult your doctor. Kegels might be beneficial for you and getting expert help can get you on the right track toward relief quickly.
These exercises are commonly recommended as the initial line of treatment but if Kegels alone do not resolve your symptoms, then other treatments, such as physical therapy or surgery, may be suggested. However, this relatively simple exercise will usually make a big difference, and once you get the hang of them, they tend to be easy to fit into your everyday life.