Isometric kegel exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric kegel )

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Name of exercise  Iso pelvic floor
Other names of exercise Isometric kegel
Description of exercise Isometric kegel exercise involves contracting and holding the pelvic floor muscles for a period of time without any movement. This exercise is beneficial for strengthening the muscles that support the bladder, uterus, and rectum, and can help improve bladder control, sexual function, and pelvic organ prolapse. To perform this exercise, sit or lie down comfortably and squeeze the muscles around the vagina, anus, and urethra as if trying to stop the flow of urine. Hold for 5-10 seconds, then relax for the same amount of time. Repeat this exercise 10-15 times, 3 times a day. It is important to breathe normally and not tighten the stomach, buttock, or thigh muscles during this exercise.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back or side.
  • Tighten the muscles of the pelvic floor as if attempting to stop the flow of urine.
  • Hold 3-5 seconds and relax.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Sacroiliac
    Type of Muscles __
    Category of Exercise Pregnancy
    Type of Exercise Isometrics
    Body Position Standing, Sitting, Kneeling, Sidelying, Supine, Prone
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Abduction, Adduction, Elevation, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved pelvic floor muscle strength
  • Increased bladder control
  • Enhanced sexual pleasure
  • Reduced risk of urinary incontinence
  • Improved postpartum recovery
  • Increased blood flow to the pelvic region
  • Improved core stability
  • Reduced risk of pelvic organ prolapse
  • Enhanced muscle tone in the pelvic floor
  • Improved overall pelvic floor health.

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Isometric kegel exercises should be avoided in certain situations to prevent potential harm or discomfort. These exercises involve contracting and holding the pelvic floor muscles without moving the body, and they are typically used to improve bladder control and sexual function. However, they should be avoided if you have a urinary tract infection, pelvic pain, or any other medical condition that affects the pelvic area. Additionally, if you experience pain or discomfort during the exercise, it is important to stop and consult with a healthcare professional. It is also not recommended to perform isometric kegel exercises during pregnancy, as it may put added strain on the pelvic floor muscles. Overall, it is important to listen to your body and avoid isometric kegel exercises if they cause any discomfort or if you have a medical condition that may be affected by them.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Do Not Hold Breath. The bladder should be empty when performing this exercise.

    • Helpful in Diseases

  • urinary incontinence
  • pelvic organ prolapse
  • erectile dysfunction
  • premature ejaculation
  • chronic pelvic pain
  • vulvodynia

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    Frequently asked questions

     

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