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Causes | Symptoms | Explanation | Reverse Kegels
everyone has heard Kegel’s Have you ever heard of reverse Kegels?Here we’ll explain in detail how to relax your muscles instead of tightening them and the benefits they can have for your muscles. pelvic floor You can get it from simple practice.
Also called pelvic floor “core” It consists of 3 major muscle sections: levator ani, coccygeus, fascia. The pelvis contains the uterus, bladder, sigmoid colon, rectum, and vagina.
time strengthens the pelvic floordefecation and urination function normally. However, it’s also important to relax and stretch your pelvis in preparation for childbirth, as this helps loosen muscle tension.
Men should also consider Kegels and River Kegels. This is because it can increase muscle control and promote more sexual strength and stamina, especially for men with erectile dysfunction.
Combining regular and reverse Kegels strengthens, lengthens, and Relax these essential muscles. So let’s get into the basics.
Causes of weak pelvic floor
There may not be one clear reason; weak pelvic floor or pelvic floor dysfunction, there are several common reasons that contribute to this condition.
Causes of a weak pelvic floor include:
- multiple birth
- perineal tear
- Muscles weaken in menopausal women due to decreased estrogen
- Straining in the toilet due to constipation
- hysterectomy
- heavy lifting While exercising in the wrong position.
- As you get older, your pelvic muscles become weaker.
- being overweight
Weak pelvic floor symptoms
painful sex, painful orgasms, urinary incontinenceback pain, stress, etc. weak pelvic floor It can affect people.
Women who experience painful sex, also known as dyspareunia, or vaginal spasmPelvic floor training, a state in which the muscles contract, can relax an overactive pelvic floor and reduce tension.
in 2022 INTIMINA Survey5,083 women around the world reported that 58% of them experienced stress urinary incontinence and 43% experienced painful sex. Most of the women in the report did not know that pelvic floor dysfunction could be treated.
Other symptoms of pelvic floor dysfunction include:
- Wind blows when you bend down
- Wind passes through when lifting heavy objects
- vulva pain
- can’t have an orgasm
- Recurrent urinary tract infections
- swelling of the vaginal opening
What is a hypertonic pelvic floor?
Pelvic floor hypertonia is a condition in which your muscles are too tense and unable to relax. This can be caused by overexercising, doing too many Kegel exercises, or holding your bladder or bowel movements. stressanxiety, abuse, trauma, birth trauma, or previous surgery.
Exercises to increase pelvic floor tone include:
- relaxation techniques
- breathing method
- belly massage
- Using vaginal dilators
- pelvic stretch
- Scar tissue massage techniques from previous surgery
- reverse kegels
How to do a reverse kegel
Reverse Kegels can be practiced by both men and women if they have tight pelvic floor muscles or increased tension in their pelvic floor. It can be done in a variety of positions, but sitting is the easiest.
Get familiar with your pelvic muscles by tensing them before practicing. To get your muscles pulsating, imagine you are trying to prevent yourself from urinating.
- Sit in a position where you can feel the perineal tissue, the area between the anus and vagina.
- Start with a regular kegel.
- Place your hand on your stomach and take a deep breath. As you exhale, focus on relaxing the perineal tissues. Imagine you are defecating or urinating.
- Continue to stretch with each exhale.
- Do 3 sets of reverse kegels.
The key elements during a reverse Kegel are: diaphragmatic breathing This is when the diaphragm lowers and the pelvic floor relaxes. Breathe in through your nose for 4 seconds, hold your breath for 2 seconds, then slowly exhale for 6 seconds.
As you practice the reverse Kegel repeatedly, over time you will be able to feel your perineal tissues connecting with the chair. If you want to stretch further, lie down and lift your hips as you breathe. The pelvic muscles lengthen and the stretch deepens.
Safety first
Be careful not to overdo these exercises. Don’t push or tense your muscles any more than necessary.
If you experience pain or discomfort during a Kegel or reverse Kegel exercise, do not continue the exercise. It may mean that you are not exercising properly, or it may mean that you need to talk to your doctor about other concerns.
Everyone’s body is different, so everyone’s results will be different. Some people notice a difference within a few weeks, while others take several months to notice results. It is best to visit a physical therapist to see what advice they can give regarding further treatment or diagnosis.
Whether you’re experiencing incontinence or painful sex, reverse Kegels are an exercise you can perform to improve your muscles and resolve frustrating pelvic issues.
Roll out your mat or pull out a chair, stretch, and relax.
