How to Do Reverse Kegels
You have probably heard of Kegel ball exercises, which involve contracting the pelvic floor muscles in order to strengthen them. Kegels are best for weak pelvic muscles that cannot contract as much as you need them to. On the other hand, reverse Kegels are perfect for tight pelvic muscles that need to relax. They focus on releasing tension from the muscles and stretching the whole area out. Reverse Kegels are a great exercise for anyone who suffers from a tight pelvic area, which can lead to pain during sex, cramps, and more. In this guide, we’ll explain how to do reverse Kegels and offer some tips for getting the most out of these exercises.
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How to Do Reverse Kegels
To do a reverse Kegel, either sit, stand, or lie down on your back with your knees bent — whichever is more comfortable for you. Once you feel ready, take a deep breath and to help initiate your pelvic floor release. Feel the muscles drop down in sync with your breath. You should feel the space between your pubic bone and your tailbone expand as your muscles relax, and your anus and vagina should move downwards. Try to replicate the sensation of releasing your urine when you use the restroom as well.
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Try to hold the reverse Kegels for five seconds and then release them for the same amount of time. If you can’t do it for five seconds right out of the gate, then work up to it. Don’t overdo it. The point is to relax your muscles, not to strain them. Do a set of 10 reps two or three times throughout the day. Once that no longer feels challenging, you can try holding each repetition for longer.
Remember to keep breathing throughout the exercises. Don’t hold your breath, as this will cause your body to hold tension. It’s better to only do a few reps with full breathing than more reps while holding your breath, or only taking shallow breaths. If you struggle with pelvic floor breathing, then check out our guide that explains how to sync up your breath with these muscles.
How to Connect Your Pelvic Floor and Breathing
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Tips for Doing Reverse Kegels
Before doing a reverse Kegel, you should first use the restroom and completely empty your bladder. Reverse Kegels involve relaxing many of the muscles that help hold our urine in, so you don’t want to be worried about an accident when you are trying to release them. In fact, dropping the pelvic floor during a reverse can feel very similar to releasing your urine. Thinking of that sensation will also help you identify the correct muscles before attempting a reverse Kegel.
If you have trouble identifying the correct muscles, doing traditional Kegels first can help you figure out which muscles to relax. To do a Kegel, tighten your pelvic muscles as if you are stopping your urine midstream. Then, focus on relaxing the muscles instead. If you still can’t identify the muscles after that, try inserting a Kegel ball. Having a physical object in your vaginal canal will make it easier to feel what you are doing. Just be sure to take the Kegel ball out before doing a reverse Kegel, as having any objects (especially a weighted one) will encourage your pelvic muscles to contract to keep it in place.
Both Kegels and reverse Kegels can feel kind of unnatural at first since we rarely contract or relax these muscles consciously. Keep doing the exercises, and they will become easier over time. However, you should stop doing them if they cause any pain or discomfort, as this is a signal that you are using the incorrect form and/or overworking the muscles, which is a common cause of pelvic pain after exercise. You may need to talk to a doctor or a pelvic therapy professional to get tips on your form.
To learn more about pelvic types of floor therapy, including pelvic floor release, check out our resource center or join our private forum to talk with other women going through the same thing that you are. If you’re looking for products to improve your health, such as Kegel balls and vaginal lubricants, then check out our store — U.S. orders over $40 ship free!
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