In the world of women’s health and fitness, the topic of kegels is always a hot one, especially for those over 40. It’s likely that you’ve heard about these pelvic floor exercises designed to strengthen those important muscles that can weaken with age. But before you dive into a kegel routine, it’s essential to understand if you actually need to be doing them, and if so, how to do them correctly. According to Terra Gegg, MPT, PCES, C-PS, a physical therapist specializing in pelvic health, there are several misconceptions surrounding kegels.
Kegels are often recommended for individuals experiencing incontinence or leaking, under the assumption that their pelvic floor is weak. However, Gegg explains that sometimes the pelvic floor is actually very tense and needs to relax fully to reap the benefits of a contraction. So, before you start kegel-ing away, it’s crucial to determine if they are right for you.
Who can benefit from kegels? True pelvic floor weakness can benefit from kegel exercises, but it’s important to be able to fully relax the pelvic floor as well. Dr. Janelle Frederick, DPT, founder of Vagina Rehab Doctor, notes that kegels can help reestablish the mind-body neuromuscular connection, especially after childbirth, injury, or surgery. Additionally, kegels can be beneficial for women experiencing vaginal loosening, which is common as we age.
When it comes to actually performing a kegel, it’s vital to do them correctly. All three experts emphasize the importance of seeing a pelvic floor specialist before starting a kegel routine on your own. Dr. Amanda Neri, PT, DPT, suggests visualizing lifting the pelvic floor toward your belly button and focusing on the movement. The key is not just to squeeze, but to lift as well.
Avoid common kegel mistakes like pushing down instead of squeezing up, as this can lead to long-term issues like leaking and prolapse. Dr. Frederick cautions against pushing out instead of lifting in, which can weaken the pelvic floor even further. Doing kegels too frequently or unnecessarily can lead to tension-related problems like painful sex, frequent urination, and bladder leaks.
In conclusion, consulting a pelvic floor specialist before starting kegels is essential to ensure you are doing them correctly and reaping the benefits. Stay informed and proactive in your pelvic floor health journey.
Peace Nero is a writer and blogger who loves to explore different topics of self-development. She shares her personal experiences in order to help people discover their true purpose in life.