Pelvic Floor Muscle Strengthening Exercises

Explanation by Dr. Ali Nemati Kegel exercises involve contracting and relaxing the pelvic floor muscles, and when done regularly, they yield significant results. Benefits: • Once learned, Kegel can be performed anytime, anywhere, even at a desk or in a queue. • Strengthens the pelvic diaphragm muscles and improves muscular control. Exercise 1: 1. Lie on your back, legs slightly apart, comfortable. 2. Contract the pelvic floor muscles for 5 seconds. 3. Relax for 5 seconds. 4. Repeat 4–5 times per session. 5. Can be done lying down, standing, or on all fours. Exercise 2: 1. Imagine pelvic floor muscles as a hollow container. 2. Contract the glutes and lift the legs slightly inward and upward. 3. Hold for 5 seconds, then relax. 4. Repeat 10 times consecutively (~50 seconds). Important Tips: 1. Be patient: results appear after several weeks of consistent training. 2. Avoid unusual pain: discomfort in abdomen or back indicates incorrect form. 3. Don’t overdo it: excessive pressure fatigues muscles and reduces effectiveness. 4. Focus on the pelvic floor: breathe freely during contraction. 5. Relax other muscles: abdomen, back, sides, and thighs should remain relaxed. 6. Daily repetition: 3 times a day, 3 sets of 10 reps each session. Kegel can be performed in four positions: lying on the back, standing, on all fours, and the “hollow container” pelvic position.