Don’t Over Do The Kegel Exercise It May Cause Harm

Dr. Arnold Kegel came out with an idea of exercises to strengthen muscles of pelvic floor; these exercises are called as Kegal exercises. These exercises are very useful for pregnant women to strengthen their pelvic floor before vaginal child birth. These exercises are also useful for urinary incontinence in both males and females. To increase the sexual gratification these exercises can be done with proper knowledge. If you don’t do these exercises properly, then you may cause harm to your body. These exercises are beneficial to everyone. These exercises help you to gain sexual enjoyment and are beneficial in bladder and bowel control.

Following are the steps to do this exercise properly:

Step 1

The first and important step is to locate the proper muscles to do the exercise, the muscles which are used to stop urine are known as pelvic floor muscles, after locating the muscles you have to hold urine and release it. Repeat this. The easiest way to locate these muscles is while urinating. Hold and release urine is the first step of doing Kegel exercises.

Step 2

Time is the main aspect of these exercises. If you are doing it for the first time then hold it for one second and if you have done this before many time then hold for ten seconds, don’t hold it for long it will cause damage to you. Do this procedure for once or twice in a day. In the initial stages firstly start with one second, and then three seconds, then five seconds, then you will reach the stage of ten seconds. Do these ten kegals for set of three times a day. Kegalexerciseforwomen.com says that it is good if you do kegals in early morning before getting out from bed and once before going to sleep in night is beneficial. Keep a time frame for these exercises when you are done with ten seconds then go back to three and five seconds.

Step 3

If you are not relaxing your muscles for the sufficient time then you are overdoing it. There is a short program of kegel exercise of one second you have to contract for one second and then release for one second. The long term exercise is of ten seconds. Continuing these exercises without relaxing will create muscle soreness or discomfort then you have to stop doing it. Make sure that kegels are not giving you vaginal pain. “Start slowly and build muscles before repetitions” is an advice from Dr.Ruth Westheimer. Maintain a balance between relaxing and holding kegels.

Step 4

If your muscles get sore then stop doing it, and if not then start it again. Check your urinary and fecal incontinence if it is not improved or worse then you are overdoing it. Don’t do more then three sets of three seconds, five seconds or ten seconds per day. You have to do kegels depend on your comfort and easiness. Try doing quickly and breathe properly

Step 5

Consult your doctor if you are still facing muscle soreness. You may be doing the kegels wrong. A doctor or therapist will help you by giving proper training for kegels. Don’t perform more than three times a day. Maintain a proper amount of time to do kegels. Do not make a habit of kegel exercises while urinating as this will weaken your muscles and it may leads to urinary tract infection. In general kegel exercises are for women but it is also recommended for men. If you are pregnant, over-weight or recovering from a surgery then your doctor will instruct you for proper kegel exercises.

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