Kegel half kneel to stand exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kegel half kneel to stand )

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Name of exercise  AROM half kneel to stand w/kegel
Other names of exercise Kegel half kneel to stand
Description of exercise Kegel half kneel to stand exercise is a strengthening exercise that targets the muscles in the pelvic floor, glutes, and legs. It involves starting in a half kneeling position with one knee on the ground and the other foot planted firmly on the ground. As you stand up, you engage your pelvic floor muscles, squeezing and lifting them as if you are trying to stop the flow of urine. This exercise helps to improve bladder control, pelvic stability, and overall lower body strength. It can be modified by using a resistance band or holding weights to increase the difficulty. Regular practice of this exercise can help prevent urinary incontinence and improve overall pelvic health.
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 in half kneel position.
  • Perform and maintain your Kegel exercise contraction.
  • Slowly step up to a standing position.
  • Hold contraction and return to half kneel on opposite side.
  • Rest and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Sacroiliac
    Type of Muscles Abdominal
    Category of Exercise Incontinence
    Type of Exercise Isometrics
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Improved balance and coordination
  • Strengthened core muscles
  • Increased leg strength
  • Improved posture
  • Enhanced stability in hips and pelvis
  • Improved pelvic floor muscle strength
  • Increased flexibility in hip and knee joints
  • Improved functional movement for daily activities
  • Reduced risk of falls and injuries
  • Improved overall lower body strength and stability

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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 half kneel to stand exercise is a beneficial exercise for strengthening the pelvic floor muscles and improving balance and stability. However, there are certain situations where it may be best to avoid this exercise:Recent pelvic surgery: If you have had recent pelvic surgery, it is important to consult with your doctor or physical therapist before performing this exercise.
  • Joint pain or injury: If you have any pain or injury in your knees, hips, or ankles, this exercise may put additional strain on these joints and should be avoided.
  • Pregnancy: During pregnancy, the pelvic floor muscles are already under increased strain and this exercise may further exacerbate this. It is best to consult with your doctor or physical therapist for modified exercises during pregnancy.
  • Active pelvic infection: If you are currently experiencing a pelvic infection, it is important to avoid this exercise as it may aggravate the infection and delay healing.
  • Difficulty balancing: This exercise requires good balance and stability. If you have difficulty balancing, it is best to avoid this exercise or modify it with the assistance of a physical therapist.Overall, it is important to listen to your body and consult with a healthcare professional before performing any new exercises, especially if you have any pre-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 and posture throughout the exercise.
  • Use a stable surface or support for balance if needed.
  • Start with a small range of motion and gradually increase as you become more comfortable.
  • Engage your core muscles to support your back and prevent injury.
  • Avoid holding your breath during the exercise.
  • Do not push yourself too hard, listen to your body and stop if you feel any discomfort or pain.
  • Keep your movements slow and controlled.
  • Do not arch your back or lean too far forward.
  • Consult a doctor or physical therapist if you have any pre-existing conditions or concerns.

    • Helpful in Diseases

  • Urinary incontinence
  • Pelvic organ prolapse
  • Vaginal laxity
  • Erectile dysfunction
  • Prostate problems
  • Low back pain
  • Hip pain
  • Knee pain
  • Balance and coordination issues
  • Postpartum recovery
  • Pelvic floor muscle weakness or dysfunction.

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    Frequently asked questions

     

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