4 of the most frequently performed Kegel gymnastic mistakes

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Medical Video: The common mistakes when doing Kegels

Kegel exercises are the best way to strengthen the pelvic muscles that support the uterus, bladder, small intestine, and anus. Unfortunately, many people unwittingly often make Kegel gymnastics mistakes. These errors can occur because of inappropriate movements until the gymnastics are so short or even too long. Find out about the most common Kegel gymnastic mistakes people make in this article.

Kegel gymnastics mistakes that must be avoided

1. Hold your breath

When doing Kegel exercises, try to be relaxed and not tense. You are also advised to improve breathing methods during gymnastics. If not, you might train the wrong muscles. Holding your breath during Kegel exercises will actually increase the pressure in the stomach, not strengthen the pelvic muscles as you want.

Simply put, this is how to easily regulate your breath during Kegel exercises Take a deep breath and relax your pelvic floor muscles. While exhaling, imagine you are lifting an imaginary marble with your vagina, pulling up and into the 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 right Kegel movement is if you see your clitoris twitching like being pulled down, and the anus looks smaller and tightens.

2. Squeezing the muscles too strong

The other biggest mistake that many people make especially women when doing Kegel exercises is squeezing the muscles too hard. In fact, the pelvic floor muscle is a small muscle so that it requires quite a slow and smooth movement. Because you are too hard at squeezing the muscles, it makes the muscles tighten. As a result, the muscles lose their balance so they are out of control or actually cannot contract properly.

To reduce the risk of incorrect movements during Kegel exercises, you can ask for help from an expert or join a Kegel gymnastics training center that offers professional and certified Kegel gymnastics instructors.

3. Don't know where the pelvic floor muscles are located

Most people don't realize where the pelvic floor muscles are so they just try to tighten whatever they can when doing Kegel exercises, such as the lower abdominal muscles.

Now, a quick way to find out is when you urinate. Pretend to hold back your urine flow. The muscles that you use when holding urine are the muscles that are trained during Kegel exercises. Even so, don't do it too often, because it is not good for the health of your bladder.

4. Easy to give up

If done regularly (several times a week) and with the right movements, you can get pelvic floor muscle strength, decrease the symptoms of urinary incontinence, to enjoyment in a better sexual relationship.

Unfortunately to achieve the desired results is certainly not easy because there is always a process that you must take. Well, that's why you have to be patient every time you do the exercises 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 there seems to be no change, immediately consult with your gymnastics instructor or obstetrician. Because, this can be a sign if you need more intense training, or maybe you don't need Kegel exercises at all.

In some cases, there are women who experience pelvic pain and discomfort that actually have tight pelvic muscles that require a different approach. Well, groups of people like that shouldn't do Kegel exercises. That is why you should first check your complaint or condition to the doctor, just take treatment at home, one of them with Kegel exercises if it is recommended by a doctor.

4 of the most frequently performed Kegel gymnastic mistakes
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