Table of contents:
- Kegel's gym mistakes to avoid
- 1. Hold your breath
- 2. Squeezing muscles too hard
- 3. Don't know where the pelvic floor muscles are
- 4. Give up easily
- Not everyone can do Kegel exercises
Kegel exercises are an excellent way to strengthen the pelvic muscles that support the uterus, bladder, small intestine and anus. Unfortunately, many people without realizing it often make Kegel exercises. These various errors can occur due to inappropriate movements until the exercise time is too short or even too long. Learn about the most common Kegel mistakes people make in this article.
Kegel's gym mistakes to avoid
1. Hold your breath
When doing Kegel exercises, try to be relaxed and not tense. You are also advised to improve the way of breathing during exercise. If not, you may be working the wrong muscles. Holding your breath during Kegel exercises will actually increase the pressure in your stomach, not strengthen your pelvic muscles the way you want.
In simple terms, this is an easy way to catch your breath during Kegel exercises. Take a deep breath and relax your pelvic muscles. As you exhale, imagine that you are lifting an imaginary marble with your vagina, pulling it up and into your body.
To determine whether the movement you are doing is correct, you can check it with a mirror. Lie down and place a mirror between your legs. The correct Kegel motion is when you see your clitoris twitch as if it is pulled down, and the anus appears to be shrinking and tightening.
2. Squeezing muscles too hard
Another big mistake that many people, especially women, do when doing Kegel exercises is squeezing the muscles too hard. In fact, the pelvic muscles are small muscles, so they require slow and smooth movements. Because you squeeze the muscle too hard, it makes the muscles tight. As a result, the muscles lose balance so that they are out of control or they cannot contract properly.
To reduce the risk of wrong movements during Kegel exercises, you can ask an expert for help or join a Kegel gym specifically offering certified and professional Kegel instructors.
3. Don't know where the pelvic floor muscles are
Most people don't realize where the pelvic muscles are so they just try to tighten whatever they can while doing Kegel exercises, such as the lower abdominal muscles.
Well, a quick way to find out is when you pee. Pretend to block the flow of your urine. The muscles you use to hold urine are the muscles you train during Kegel exercises. Even so, don't do this too often, as it is not good for the health of your bladder.
4. Give up easily
If done regularly (several times a week) and with the right movements, you can get pelvic floor muscle strength, decrease urinary incontinence symptoms, to better enjoyment of sexual intercourse.
Unfortunately to achieve the desired result is certainly not easy because there is always a process that you have to go through. Now, that's why you have to be patient every time you do the exercise to get satisfying results and the benefits that you will get for life.
Not everyone can do Kegel exercises
If you have been doing Kegel exercises for weeks and nothing seems to be changing, consult your gym instructor or obstetrician immediately. The reason is, this could be a sign if you need more intense exercise, or maybe you don't need Kegel exercises at all.
In some cases, some women who experience pelvic pain and discomfort actually have tight lower pelvic muscles that require a different approach. Now, such a group of people shouldn't be doing Kegel exercises. That is why you should first check your complaint or condition to a doctor, then undergo treatment at home, one of which is Kegel exercises if your doctor recommends it.
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