Kegel lunge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kegel lunge )

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Name of exercise  AROM lunge w/kegel
Other names of exercise Kegel lunge
Description of exercise The Kegel lunge is a variation of the traditional lunge exercise that targets the pelvic floor muscles. To perform this exercise, stand with your feet hip-width apart and take a big step forward with one leg. As you lower your body into a lunge position, engage your pelvic floor muscles by squeezing and lifting them. Hold this contraction for a few seconds, then release and return to the starting position. Repeat on the other leg. This exercise helps to strengthen and tone the pelvic floor muscles, which can improve bladder control, sexual function, and overall core stability. It is a low-impact exercise that can be done anywhere and is beneficial for both men and women.
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
  • Begin standing.
  • Perform and maintain your Kegel exercise contraction.
  • Slowly step forward and lower in a lunge position.
  • Hold contraction and return to standing.
  • Rest and repeat on opposite side.

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    Video Tutorial

     

    Body Part Lumbar, Sacroiliac
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise Incontinence
    Type of Exercise Isometrics
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Adduction, Flexion, Extension

    Benefits of exercise

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

  • Improved balance and stability
  • Increased muscle strength in legs and core
  • Improved coordination and agility
  • Targets multiple muscle groups simultaneously
  • Can be modified for different fitness levels
  • Can be done anywhere with little to no equipment
  • Helps prevent injuries by strengthening muscles
  • Enhances athletic performance
  • Can be incorporated into a full body workout
  • Can improve posture and alignment

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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

  • The Kegel lunge exercise should be avoided if you have any pelvic pain or discomfort, such as pelvic floor dysfunction or injury. It is also not recommended for pregnant women or those who have recently given birth. If you have any hip or knee injuries, it is important to consult with a healthcare professional before attempting this exercise. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop immediately and seek medical advice. It is also not recommended for those with balance issues or difficulty performing lunges. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or exacerbates any existing conditions.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Maintain proper form throughout the exercise
  • Engage your core muscles
  • Breathe deeply and evenly
  • Start with a comfortable range of motion
  • Avoid locking your knee joints
  • Keep your back straight
  • Do not overexert yourself
  • Take breaks if needed
  • Consult a doctor if you have any medical conditions or concerns

    • Helpful in Diseases

  • urinary incontinence
  • prostate cancer
  • pelvic organ prolapse
  • chronic obstructive pulmonary disease (COPD)
  • asthma
  • bronchitis
  • emphysema
  • chronic bronchitis
  • stress urinary incontinence
  • pelvic floor dysfunction

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    Frequently asked questions

     

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