Pelvic Floor Strengthening Exercise

In this practice

Key teachings

• Importance of pelvic floor strength for bladder and bowel control
• Understanding and performing Kegel exercises correctly
• Consistency in practice for optimal results

Ideal for

• Individuals experiencing urinary leakage or incontinence
• Women (especially pre/postpartum)
• Men
• Anyone looking to improve pelvic floor health

Lesson

Instructions

Do you pee when you cough? It's time to strength your pelvic floor!

Do this exercise 20 times a day, if your Kegels are fatiguing take breaks as needed.

So what is a Kegel? A Kegel is a type of exercise that involves contracting and relaxing the pelvic floor muscles. These muscles are responsible for supporting the bladder, uterus, and rectum, and are important for bladder and bowel control, sexual function, and childbirth. Kegel exercises were originally developed by Dr. Arnold Kegel to help women improve their pelvic floor strength and prevent urinary incontinence. Today, Kegel exercises are recommended for both men and women to improve pelvic floor health and improve overall quality of life.

Steps

• Kegel exercise with a prop (ball between knees)
• Pelvic floor contraction and release
• Timed holds for muscle engagement

Benefits

• Prevents urinary leakage (incontinence)
• Supports bladder, uterus, and rectum
• Improves bladder and bowel control
• Enhances sexual function
• Aids in childbirth and postpartum recovery