Great Kegel exercises
Deborah Adekunle@deborahadekunle935182
7 months ago
Here’s a set of Kegel exercises you can perform:
1. Basic Kegels:
- Sit or lie down comfortably.
- Contract your pelvic floor muscles as if you're trying to stop the flow of urine.
- Hold the contraction for 3-5 seconds, then relax for the same duration.
- Aim for 10-15 repetitions, gradually increasing as you get stronger.
2. Quick Flicks:
- Contract your pelvic floor muscles quickly and strongly.
- Hold for just 1 second, then release.
- Do 10-15 quick flicks in a row, taking short breaks between each contraction.
3. Elevator Kegels:
- Imagine your pelvic floor muscles as an elevator with multiple floors.
- Slowly tighten the muscles, starting from the bottom floor (gentle contraction) and gradually ascend to the top floor (maximum contraction).
- Hold the maximum contraction for a few seconds, then slowly release, lowering the elevator back down to the bottom floor.
- Repeat this ascending and descending pattern for 3-5 repetitions.
4. Bridge Kegels:
- Lie on your back with your knees bent and feet flat on the floor.
- Contract your pelvic floor muscles as you slowly lift your hips off the ground into a bridge position.
- Hold the contraction for a few seconds at the top, then slowly lower your hips back down.
- Aim for 10-15 repetitions, focusing on maintaining good form throughout.
5. Squat Kegels:
- Stand with your feet shoulder-width apart.
- Lower into a squat position, keeping your back straight and chest lifted.
- As you squat down, contract your pelvic floor muscles.
- Hold the contraction for a few seconds, then return to standing position while releasing the muscles.
- Repeat for 10-15 repetitions, ensuring proper alignment and control.
Remember to breathe naturally throughout each exercise and avoid holding your breath. Consistency is key, so aim to incorporate these exercises into your daily routine for optimal results. If you experience any discomfort or difficulty, consider consulting a healthcare provider or a pelvic floor physical therapist for guidance.
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