After posting my Kegel post last week (which I had written some time ago and had on hand in case I wanted to post and didn’t have anything ready) I was talking with some fellow yoga teachers about it.
They agreed that Kegels are important. But as we were discussing I also found out that Kegel exercises have been updated and there is a better way to do them.
So I decided to look more into this.
Regular Kegel exercises have you squeeze and release the muscles around your pelvic floor quickly. But I found out this can over exhaust the muscles.
Super Kegels are about squeezing and holding for 5-10 seconds initially and then releasing, working toward holding for 20 seconds.
Allina Health provides a drawing, which illustrates the pelvic floor muscles, the anus, vagina and urethra. The site also gives step-by-step instructions on performing Super Kegels.
Allina Health recommends you work up to the Super Kegel.
You can do Kegel exercises standing, sitting or even lying down.
Kegel exercises can help with urinary incontinence, reverse a prolapsed uterus and improve your sex life.