3 best times of day for Kegel exercises for men and women to optimize pelvic floor muscle strength and peak performance with Pelvic Floor Physiotherapist Michelle Kenway www.pelvicexercises.com.au Know when to do your Kegel exercises to get fast strength gains and maximise pelvic floor strength plus when to avoid Kegels with Physical Therapy insights that help you maximize Kegels benefits, overcome pelvic floor dysfunction and avoid pelvic floor overtraining.
Kegel Exercises
Kegel exercises for men and women can train and strengthen pelvic floor muscles which can treat incontinence, enhance sexual performance and improve pelvic organ support (prolapse). This Kegel exercises video guide focuses on identifying the best times for doing Kegel exercises based on research and when to avoid Kegels and overtraining.
Optimal Times for Daily Kegel Exercises
1. Kegel Exercises Standing and Gravity
Learn why standing is the ultimate position for performing your Kegel exercises and strengthening pelvic floor muscles. Physio Michelle explains how Kegels and gravity play a crucial role in strengthening and training the pelvic floor muscles. Discover practical tips for integrating Kegel exercises into your daily routine, such as during queue waiting times, to effectively enhance pelvic floor muscle strength and support your pelvic organs with pelvic prolapse and/or incontinence.
2. Kegels Rest and Recovery: Maximizing Muscle Gains
Understanding the importance of pelvic floor muscle rest is key to effective Kegel exercises. The best times for pelvic floor exercises when the muscles are well-rested, typically in the morning or after periods of relaxation. Gain insights into the physiology of pelvic floor muscles and how rest impacts their strength and endurance.
3. Kegels Motivation and Intensity
Cultivate consistent motivated daily Kegel exercises with strategies that make Kegels consistent for best results as part of your daily routine. Whether it's coupling exercises with regular activities or setting specific daily reminders maintains consistency in your pelvic floor workouts for lasting benefits. Kegel exercises are performed with intense contractions to maximise pelvic floor strengthening and overcome bladder leakage.
When to AVOID Kegel Exercises
1. Kegels with Walking and Running
Avoid Kegel exercises during walking or running. Kegels with running can cause pelvic floor spasm and inability to relax pelvic floor muscles. Learn about the potential risks of over-bracing and muscle spasm, and why focusing on correct Kegels technique and stationary exercises is crucial for safe and effective pelvic floor strengthening.
2. Kegels and Pelvic Floor Muscle Spasm
Pelvic floor muscle spasm is a condition that can mimic and cause pelvic floor weakness and pelvic pain. Michelle discusses some signs and symptoms of pelvic floor muscle spasm (hypertonic pelvic floor) including incontinence and erectile dysfunction and the importance of seeking professional diagnosis from a Pelvic Floor Physical Therapist or Gynecologist along with Physical Therapy treatment strategies. Learn why pelvic floor muscle relaxation and correct pelvic floor muscle training are essential steps for those affected by pelvic pain and hypertonic pelvic floor (pelvic muscle spasm).
The 3 best times for Kegel exercises for men and women for optimal strengthening are standing upright, training when rested and consistently motivated daily effort. Daily Kegel exercises at appropriate times optimizes benefits with fast results for strong pelvic floor muscles and avoids pelvic floor dysfunction with pelvic floor overtraining with Physical Therapy insights.
References
Milios JE, Ackland TR, Green DJ. Pelvic floor muscle training in radical prostatectomy: a randomized controlled trial of the impacts on pelvic floor muscle function and urinary incontinence. BMC Urol. 2019 Nov 15;19(1):116. doi: 10.1186/s12894-019-0546-5.
Bø K, Finckenhagen HB. Is there any difference in measurement of pelvic floor muscle strength in supine and standing position? Acta Obstet Gynecol Scand. 2003 Dec;82(12):1120-4. doi: 10.1046/j.1600-0412.2003.00240.x.
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video.
31 мар 2024
