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Learning about Kegels exercise
Hi I am 26 years old and I don't have any such issues but just to strengthen my pelvic floor muscles I want learn kegel exercises so whom can teach me about it online at comfort of my home and how much time it will take
Answers (13)
These Exercises are Performed according to your weight Height and muscle strength. As in some cases it may cause pain and discomfort in your back so better you start it after proper examination by a physiotherapist online or offline is a matter of your choice.
Next Steps
First Posture Correction Exercises are Started followed by Strengthening Exercises of the Spine.
Health Tips
Do All Exercises in a Gradually Increasing Order when you Start.
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Kegel exercises help strengthen the pelvic floor muscles.
Next Steps
To perform Kegel exercises:
Identify the pelvic floor muscles by stopping urine midstream.
Contract these muscles for 3-5 seconds, then relax for the same duration.
Repeat 10-15 times, 2-3 times daily, gradually increasing hold time.
Health Tips
Avoid tensing your abdomen, buttocks or thighs.
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They are very simple exercises. A physiotherapist are experienced teach to be specific you can search for a physiotherapist specialist in OBGY. If you are not comfortable with the opposite gender you can consider the same gender theripest. Even though they are simply to explain but difficult to practice but once you are able to do it it will just 10- 20 min everyday
Next Steps
Search for a physiotherapist for online consultation or in person for training
Health Tips
You can ask if the theripest is trained for the exercise
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Kegel exercises help strengthen your pelvic floor muscles, which support your bladder, uterus, and bowels. Theyâre great for improving core stability, preventing future leakage issues, and enhancing overall pelvic health.
Next Steps
Book an online session
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If you want personalized guidance , you can book an online session with a physiotherapist or urologist.
Next Steps
The pelvic floor muscles are the ones you would use to stop urinating midstream. Once you can isolate these, you can perform Kegels anywhere. Basic routine: Contract your pelvic floor muscles and hold for 3â5 seconds. Relax for 3â5 seconds. Repeat 10 times per session. Aim for 3 sessions per day (morning, afternoon, evening). Progression: As your strength improves, work up to holding each contraction for 10 seconds and performing 8â12 repetitions per set.
Health Tips
1.Video guides are available on you tube 2. You can get information on websites like Cleveland Clinic and MedlinePlus offer step-by-step written instructions and tips for proper technique. 3. Mobile Apps - Pelvic health apps will be helpful for you.
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