How to Perform a Kegel Correctly: Day 1 of the Challenge - The Hammock
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
Welcome to Day 1 of our Pelvic Floor Challenge!
Kudos to you for taking the first step toward learning how to properly engage your pelvic floor muscles. Over the next 4-5 days, I’ll be sharing helpful tips and insights about these essential muscles and how to use them effectively.
You may have first heard about the pelvic floor muscles during pregnancy or postpartum, likely when someone recommended doing Kegel exercises. Sound familiar?
If this is your first introduction to pelvic floor muscles and Kegels—welcome! You’re about to learn something that can make a big difference in your daily life.
What is a Kegel Exercise?
Kegel exercises became popular in the 1950s as a way to strengthen and contract the pelvic floor muscles. But what exactly is the pelvic floor? It’s a group of muscles located inside your pelvis that acts like a “hammock,” supporting your bladder, uterus, and bowel. These muscles play a crucial role in helping you walk, run, exercise, sit, stand, and even reach for a glass from the cabinet.
When you contract or tighten your pelvic floor muscles (similar to when you stop the flow of urine), these muscles close your three openings (if you’re female) and help prevent leaks of urine or feces. When you relax, the muscles should return to a resting state.
Did You Know?
The way you sit or stand can impact your pelvic floor! Sitting with your legs crossed or slouching can cause these muscles to tighten or “clench,” leading to unnecessary tension. Likewise, poor posture while standing for long periods can also cause strain on the pelvic floor.
On top of that, your pelvic floor muscles are often the first to tense up in response to stress or anxiety. Ever hear some bad news and feel your body tighten up? That tension can extend all the way to your pelvic floor! Hydration also plays a key role—drinking too much caffeine or not enough water can lead to spasms or discomfort in the pelvic area.
What's Next?
In the next post, I’ll dive deeper into how to correctly perform a Kegel exercise, and we’ll continue on this journey of better understanding and strengthening your pelvic floor.
Have any questions? Feel free to reach out anytime!
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If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)