Kegel exercising can have great benefits, but it is also important to take note of a few facts.
Incontinence is often associated with a weak pelvic floor but a tight pelvic floor (also known as hypertonic pelvic floor), can also be the culprit. If you are struggling with a tight pelvic floor you should not perform kegel exercises. It is best to speak with a physician or pelvic floor physiotherapist to figure out how to relax the muscles rather than tighten them.
Performing kegel exercises the wrong way will not help you recover from a weak pelvic floor. It is essential to align your breathing properly with the contraction as this is a major reason for kegels being performed improperly. Remember to exhale as you contract your pelvic floor muscles, and inhale as you relax them. Breathing is key!
Over-exercising your pelvic floor can cause other issues. You should be consistent with your kegeling routine, but not excessive. Just like going to the gym, you do not need to workout the same muscle too often. You will strain your muscles rather than strengthen them.
Although halting urination midstream can help with understanding and locating the pelvic floor muscle, do not do this regularly. Your muscles should remain relaxed during the full voiding of your bladder, so don’t perform kegels during urination.
Incontinence can come back if you don’t maintain a healthy pelvic floor. If you have reversed incontinence it can and will come back if you do not stay consistent with your exercising routine.
