Kegel exercises are useful for strengthening the pelvic floor muscles, overcoming difficulties holding urine, improving the quality of sexual intercourse, and facilitating childbirth. Inverted Kegel exercises are also beneficial. As you practice, you simply relax, lengthen, and stretch your pelvic floor muscles to relieve pain and tension in the pelvic area. This exercise can be done by men and women anytime, anywhere, without special equipment!
Step
Part 1 of 2: Preparing Yourself
Step 1. Go to the restroom before practicing reverse Kegels
This exercise can trigger the urge to urinate or defecate because the muscles to be trained are the same as the muscles that are used when urinating. So that the exercise is not disturbed, take the time to urinate before exercising.
Step 2. Position yourself as comfortably as possible
This exercise can be done while sitting in a chair, on the floor, or on a sofa cushion as long as it feels comfortable. In addition, you can lie on your back on the floor while straightening your legs, bending your knees and placing your feet on the floor, or placing your feet on the sofa/chair.
This exercise can be done anywhere without anyone knowing. So you can practice while sitting waiting for the bus, having lunch, or waiting in line at the dentist's office
Step 3. Close your eyes or focus your mind on the object in front of you
This step is optional, but you will find it easier to relax your pelvic floor muscles and concentrate if you practice with your eyes closed or focusing on a specific object. If you're using an object, stare at the flame at a burning candle or look at the object in front of you, such as a painting or a souvenir on a bookshelf.
When gazing at an object, look at the object with a gentle gaze while lowering the eyelid slightly and blinking if necessary. This method makes the face and other body parts not tense
Part 2 of 2: Finding out the Position of the Pelvic Floor Muscles and Relaxing them
Step 1. Contract your pelvic floor muscles just to figure out where they are
Imagine you are holding back the urge to pee. Currently, the muscles that work are the pelvic floor muscles. Activate the muscle just to find out where it is. Contract the pelvic floor muscles slightly and hold them while determining their position and what it feels like when the muscles are activated.
This exercise may feel uncomfortable at first, but you will get used to it and can do it easily if you practice regularly
Step 2. Release the contraction of the pelvic floor muscles to relax them
Once you know the position of the muscles that need to be activated to lift the pelvic floor, relax again while inhaling to bring the pelvic floor muscles down to the starting position. At this time, you can feel the pelvic floor moving downwards. Allow the muscles to fully relax again.
- Lowering the pelvic floor is a way of using the muscles when urinating or defecating. So, the body will feel comfortable when you relax the pelvic floor muscles.
- You can relax your pelvic floor muscles for as long as you want. Do it for 5 seconds the first time you practice. Extend the duration to 10-15 seconds after some practice.
Step 3. Lift your buttocks to stretch your pelvic floor muscles more if you practice lying down
For optimal muscle stretching when practicing inverted Kegels, perform this movement while lying on your back. Then, lift your hips while inhaling and then lower it slowly again. This step is useful for optimizing the lengthening and stretching of the pelvic floor muscles.
Don't lift your upper back as you only need to lift your buttocks off the floor
Step 4. Perform this exercise 3 sets of 10 times per set daily
To achieve the best results, make time to practice every day. If you're just starting out, do 3 sets of 10 times per set. Increase the repetition of the movement if the muscles are stronger. When practicing inverted Kegels, only contract your pelvic floor muscles when you need to figure out their position.
