Why Kegels May Not Be The Answer

Traditionally, women are told to do their Kegels every day. Here’s why this may actually be making your problems worse.

If you are struggling with constipation, incomplete bladder emptying, or pain with sex — Kegels may not be for you.
Your pelvic floor muscles need to be able to contract and relax, just like any other muscle in our bodies.

I like to use the bicep curl analogy. If you wanted to strengthen your biceps, you wouldn’t do bicep curls with your arm already flexed. You would straighten your elbow before doing another curl. Think about your pelvic floor like your bicep: the Kegel is the curl. You need to be able to stretch those muscles before doing another Kegel. If your muscles are already tight, you are not gaining strength.

But what if I am leaking urine? Then isn’t my pelvic floor weak?

Not necessarily. This can also be caused by overly tight muscles — which can cascade into constipation, trouble emptying your bladder, and painful sex.

So what should you do instead?
Lengthen your pelvic floor with these easy stretches.

• Happy baby

• Deep squat

• Butterfly pose

• Child’s pose

Diaphragmatic breathing is your bread and butter.
To perform this breathing, put one hand on your stomach and one on your chest. You should feel your belly and chest rise as you breathe in through your nose, and fall as you exhale through your mouth.

BE LOUD!! This exhale should sound like a heavy sigh.

Now put your hands on your sides around your rib cage. Perform this breathing again. This time you should feel your rib cage flare as you breathe in and collapse as you exhale with that deep sigh. This is called 360 breathing.