The Ultimate Guide to Reverse Kegels: Everything You Need to Know

If you're familiar with Kegel exercises, you know they're a popular exercise for strengthening the pelvic floor muscles. But have you heard of reverse Kegels? Also known as relaxation exercises, reverse Kegels can help improve sexual health and urinary control in both men and women.

What are Reverse Kegels?

Reverse Kegels are exercises that involve the relaxation of the pelvic floor muscles instead of contracting them. The goal is to improve the strength and control of the pelvic floor muscles while also promoting relaxation and flexibility.

Benefits of Reverse Kegels

Reverse Kegels have several benefits, including:

• Improved urinary control: Reverse Kegels can help strengthen the muscles responsible for bladder control, reducing the risk of urinary incontinence.

• Enhanced sexual performance: By relaxing the pelvic floor muscles, reverse Kegels can help men achieve stronger and longer-lasting erections, while women can experience improved vaginal sensation and lubrication.

• Reduced pelvic pain: Reverse Kegels can help relieve tension in the pelvic floor muscles, which can reduce pain and discomfort in the pelvic region.

How to Do Reverse Kegels

To perform a reverse Kegel exercise, follow these steps:

1. Sit or lie down comfortably.

2. Take a deep breath and exhale slowly.

3. As you exhale, focus on relaxing the muscles in your pelvic floor.

4. Visualize the sensation of your pelvic floor muscles opening and releasing.

5. Hold the relaxation for 3-5 seconds before releasing and resting for a few seconds.

6. Repeat the exercise for 10-15 repetitions, aiming for at least 3 sessions per day.

Remember to take your time with each repetition, focusing on the relaxation and release of the muscles. It may take some practice to master the technique, but with time and consistency, you can reap the benefits of reverse Kegels.

Conclusion

Reverse Kegels are a powerful tool for improving pelvic health, sexual function, and overall well-being. By incorporating these exercises into your daily routine, you can strengthen and relax your pelvic floor muscles for better urinary control, enhanced sexual performance, and reduced pelvic pain. Talk to your doctor if you have any concerns or questions about reverse Kegels, and remember to start slowly and gradually work your way up to longer relaxation periods.