How to do Kegel Exercises the RIGHT Way ft Dr. Sarah Reardon

Summary

This video explores the essentials of pelvic floor health, including correct Kegel (keull) techniques, common mistakes, and how to strengthen and relax these muscles effectively. It covers functional integration into daily activities and workouts, addressing issues like urinary leaks, post-void dribble, and sexual function. The discussion also highlights high-tone pelvic floor dysfunction, providing strategies such as diaphragmatic breathing, yoga, stretches, and targeted relaxation techniques. Emphasizing balance, the video guides viewers on combining strength and relaxation, using tools, lifestyle adjustments, and mindful exercise to optimize pelvic floor function for both men and women.

Takeaways

• 😀 Many people perform Kegels incorrectly by bearing down instead of lifting, which can worsen pelvic floor issues.
• 😀 Proper Kegel cues for women involve gently lifting the pelvic floor, while men can visualize drawing the testicles up or stopping urine flow.
• 😀 Avoid engaging glutes, thighs, or curling toes during Kegels, as this does not effectively target the pelvic floor.
• 😀 Integrating pelvic floor activation into exercises like squats, lunges, deadlifts, and weightlifting strengthens these muscles under load.
• 😀 Kegel exercises should target both fast-twitch (quick/flicker) and slow-twitch (endurance) muscle fibers, performed in multiple positions.
• 😀 The 'Knack' technique involves contracting the pelvic floor before sneezing, coughing, or lifting to prevent urinary leakage.
• 😀 Post-void dribble in men can be managed by sitting, performing Kegel contractions, urethral milking, and gentle shaking to fully empty the bladder.
• 😀 High-tone (overactive) pelvic floor muscles require relaxation, not strengthening, using diaphragmatic breathing, yoga poses, hip stretches, and external/internal muscle release techniques.
• 😀 Lifestyle factors such as avoiding clenching during daily activities and incorporating mindful relaxation are essential for pelvic floor health.
• 😀 Pilates, yoga, and core exercises can help maintain pelvic floor health, but proper activation and post-exercise relaxation are crucial to prevent imbalance.
• 😀 Strong, well-coordinated pelvic floor muscles support bladder, bowel, and sexual function, while proper engagement improves stability and overall core function.
• 😀 Relaxation techniques and targeted stretches should be included after workouts to counteract overactivation and maintain pelvic floor flexibility.

Q & A

What is a keull contraction, and how should it be done correctly?

A keull contraction, or pelvic floor contraction, involves gently drawing up and in the pelvic floor muscles. For women, this can be visualized as sucking up a smoothie with the vagina, while men can imagine drawing up their testicles as if entering cold water. It is important to avoid squeezing the buttocks, thighs, or curling toes. The contraction should be subtle, and after the contraction, the muscles must fully relax.

Why is it essential to relax the pelvic floor after performing a keull contraction?

Relaxing the pelvic floor muscles after a contraction is vital because it helps prevent tension buildup, which can lead to further problems. If the muscles are not fully relaxed, they can remain tight and ineffective, which can worsen issues like incontinence or pelvic pain.

Can keull contractions be done during daily activities like weightlifting?

Yes, keull contractions should be integrated into daily activities such as weightlifting, squats, lunges, and even during exercises like deadlifts. These activities load the body, and pre-contracting the pelvic floor helps support the muscles and manage intra-abdominal pressure effectively.

What is the benefit of incorporating keull contractions into strength training routines?

Incorporating keull contractions into strength training helps activate the pelvic floor muscles before the body is loaded. This pre-activation strengthens the pelvic floor and improves its response to added physical stress, resulting in stronger pelvic muscles over time.

What exercises are recommended to strengthen the pelvic floor muscles?

In addition to keull contractions, pelvic floor muscles can be strengthened by performing quick contractions (contract and relax) or holding contractions for longer durations (5 to 10 seconds). These can be practiced in different positions like sitting, lying down, or standing. It's also beneficial to integrate these exercises into functional movements like squats and lunges.

How do pelvic floor exercises help with post-void dribble in men?

To address post-void dribble, men should relax their pelvic floor muscles to properly empty their bladder. After urination, they can perform a few keull contractions to close the urinary sphincter and expel any remaining urine. Techniques like urethral milking can also help, where a wave-like motion is applied to the underside of the scrotum to facilitate further expulsion of urine.

What is high-tone pelvic floor dysfunction, and how can it be treated?

High-tone pelvic floor dysfunction occurs when the pelvic floor muscles are overtight or tense, leading to difficulty relaxing the muscles. Symptoms include weak or interrupted urine streams, straining during bowel movements, and pelvic pain. Treatment focuses on relaxation techniques, such as breathing exercises, stretching, and using internal devices to release muscle tension.

What are some effective ways to relax the pelvic floor muscles in cases of high-tone dysfunction?

To relax the pelvic floor in high-tone dysfunction, deep breathing techniques using the diaphragm can help open the ribcage and release tension. Stretching exercises like cat-cow, child's pose, or happy baby can also aid in releasing muscle tension. Additionally, using a therapy wand for internal massage or seeking help from a partner can be effective in targeting trigger points.

Why is it important to balance pelvic floor strengthening with relaxation exercises?

Balancing strengthening with relaxation exercises is crucial because overactive or tense pelvic floor muscles can cause dysfunction. While strengthening is important for maintaining pelvic floor support, excessive tightness without relaxation can lead to problems like urinary or bowel issues. Ensuring proper relaxation helps to maintain muscle balance and optimal function.

Can yoga or Pilates alone maintain pelvic floor health?

Yoga or Pilates can help maintain pelvic floor health, especially if there are no existing dysfunctions. However, if dysfunction is present, these practices may not be sufficient. In such cases, targeted pelvic floor exercises, along with relaxation techniques, are necessary to ensure the muscles are both strong and properly relaxed. Additionally, in activities like Pilates, attention should be paid to engaging the pelvic floor along with the core muscles.