How to Prevent Overdoing Kegel Exercises
We all know how great kegel exercises are. If you do it right, women and men alike can benefit so much from this work out. However, just like with any other activity, you can’t overdo it. The same things goes with Kegels. You basically can’d overdo it. So when do you stop? How do we know if you’re overdoing kegels? What do you do about it?
Read further so you will know how to avoid overdoing Kegels.
1. Make sure you are doing your Kegel exercises correctly. The easiest way to find the correct muscles is to locate them while urinating. The muscles you use to stop your urine stream are the pelvic floor muscles, the same ones you contract in order to do Kegel exercises. Get used to contracting and releasing them while urinating by stopping and starting your urine stream.
2. Empty your bladder and lie down or sit comfortably to do your Kegel exercises. The first several times you do them, contract your pelvic floor muscles for only three seconds and then relax them for three seconds. Do this ten times in a row and stop. Do another set once or twice more in the day for a total of three sets a day of ten Kegels each. As you get used to them increase the time to five seconds contracted and five seconds relaxed. Work your way up to contracting your pelvic floor muscles for ten seconds and relaxing for ten seconds. Do this ten times in a row. Do one set of ten Kegel exercises three times a day. You may choose an alternate workout of two five-minute sets of Kegels a day–one in the morning before getting out of bed and one at night before falling asleep, as recommended by KegelexercisesForWomen.com. Do them until you have reached your goal and then cut back to three five-minute sets a week.
3. Stop if you experience any muscle soreness or discomfort while doing your Kegel exercises. Make sure that the muscle soreness is in your pelvic floor, not inside your vagina. Kegel exercises should not cause any vaginal pain. If your pelvic floor muscles are sore or uncomfortable, you are overdoing your Kegels and need to let these muscles rest. Dr. Ruth Westheimer says of muscle soreness while doing Kegels, “Like with any exercise, you have to start off slowly and build the muscle before adding more repetitions. It’s certainly possible to overdo Kegel exercises, and if that’s what you’ve done, then it’s not surprising that you would feel sore.”
The bottom line is you need to consult your doctor if you are worried that you might be using the wrong muscles or if you continue to experience muscle soreness. A doctor or physical therapist can do biofeedback training by using a monitoring probe and electrodes to isolate the correct muscles. This can also determine if you are completely relaxing those muscles in between Kegels.