WHAT IS REVERSE KEGEL EXERCISE? WHY REVERSE
SHOULD I DO KEGEL EXERCISE?
Reverse Kegel is an eccentric contraction exercise where you can regain the elongation ability of your pelvic floor muscles, which helps to relax your pelvic floor. With this exercise, it is aimed to increase flexibility as well as relieve pelvic pain and tension.
In order for the skeletal muscles to fully function, the muscles must always be able to contract and relax. It is important that the muscles are as strong as they are to maintain their relaxation and elongation ability. Reverse Kegel Exercise is the opposite of standard Kegel Exercise. Traditional Kegel exercises focus on contracting and pulling inward and upwards to relax the pelvic floor muscles. Reverse Kegel exercises, on the other hand, focus on stretching the pelvic floor muscles, contracting and relaxing them in and out. Both types of contractions can help keep our pelvic floor muscles functioning.
Read on to learn how Reverse Kegel Exercises can benefit men and women, how to find the right muscles, how to work them, and more.
WHAT ARE THE BENEFITS OF REVERSE KEGEL EXERCISE?
Kegel Exercise – It is known for its potential effects on some types of urinary incontinence, pelvic organ prolapse, stabilization of your trunk muscles (core area), and your childbirth and sexual life. Regular and correctly prescribed exercises can help you with pelvic floor problems, increase your libido and help you have stronger orgasms.
Reverse Kegel Exercises – Especially for women with myofascial pelvic pain, dyspareunia (painful sexual intercourse), endometriosis, vaginismus and chronic pelvic pain, relaxation of the pelvic floor muscles can help relieve possible pain. It can also be beneficial during labor, as exercise teaches you how to lengthen and release your pelvic floor muscles. During birth, the uterus contracts and supports the baby’s exit, while the pelvic floor muscles should be relaxed and extendable.
Generally speaking, Reverse Kegel Exercise helps to lengthen the pelvic muscles and improve muscle control.
It can help alleviate various problems related to pain, tenderness and loss of function due to tension in the pelvic floor muscles in many problems, including muscle imbalance and constipation.
How to find the right muscles?
Before trying the Reverse Kegel Exercise, it is important to find and identify the right muscles.
For many people, contracting the pelvic floor by stretching it downward is similar to the feeling of emptying when urinating or defecating. That’s why it’s important to empty your bladder and bowels before you start exercising. In this way, you can have a comfortable practice.
When you’re ready, focus on extending and releasing these muscles down as you breathe out. Your diaphragm and pelvic floor muscles should descend in coordination as you fill your body with breath.
HOW TO DO REVERSE KEGEL EXERCISE?
Although men and women practice differently, the orientation is basically the same for both sexes. You are stretching the pelvic floor muscle group that covers the bottom of the pelvis.
You can do the exercises while lying on your back, sitting or standing with your knees bent. Supine is the easiest position to start. Being able to stretch these muscles in any position after you progress in the exercise means you are a master of the job.
Once you’ve taken the position that’s right for you, take deep breaths and bring your awareness to your pelvic floor muscles. As you breathe out, feel your muscles relax and stretch downward.
You can use a mirror to control the movement of the exercise. Your anus is released as the space between the anus and the vagina for women and the penis for men moves downward. You should also feel your pelvic floor muscles expanding.
Try to hold the Reverse Kegel Exercise long for 5 seconds and then release for the same amount of time. You can do two to three sets of 10 points throughout the day. Once you’ve mastered this, you can try holding it longer and letting it go. (If you can’t do 5 seconds, start with your own limit. Consult your pelvic floor physiotherapist for more specific exercise prescription.)
Make sure to breathe while doing these exercises. It’s important to breathe into your belly as you breathe in (rather than just breathing from your chest). It’s important to keep your core, hips and inner thighs relaxed.
IS IT IMPORTANT TO MASTER THE STANDARD KEGEL EXERCISE FIRST?
Learning to do the standard Kegel Exercise first can be beneficial for muscle orientation. This can help you find the right muscles and learn how to control them.
ATTENTION WHEN PERFORMING REVERSE KEGEL EXERCISE
It is better to do Reverse Kegel Exercise when your bladder and bowels are relatively empty.
Do not overdo it and do not overstrain your muscles, especially in the beginning. Make sure you don’t hold your breath, strain, strain or strain any other part of the body. You should not mix these exercises while performing any core stabilization exercise.
Remember to breathe properly. Holding your breath can create more tension in your body.
If they are causing you any pain or discomfort, stop doing Reverse Kegel Exercise. This is usually a sign that the exercise was not done properly. It will be helpful to get support from a pelvic floor physiotherapist and talk about how to master the technique.
WHEN WILL I GET RESULTS FROM REVERSE KEGEL EXERCISE?
You may not find this exercise easy at first. Like any movement we learn, it becomes more natural and easier with time and practice.
The time it takes to see results varies from person to person. It may take several weeks or months for you to see results. It’s important to be patient and consistent with your routine. It may be necessary to add other pelvic floor exercises to your program as well. This article is for informational purposes only. For a special treatment program for you, apply to the relevant healthcare professional.