Kegel exercises involve the deliberate contraction and relaxation of the muscles that support the bladder, uterus, small intestine, and rectum. These exercises are widely recommended for strengthening the pelvic floor, which improves bladder control and addresses issues like pelvic organ prolapse. A common question arises for those maintaining a consistent routine: is it safe or appropriate to continue performing Kegel exercises during the menstrual cycle? Understanding this relationship is necessary to maintain continuous pelvic health.
Is It Safe to Perform Kegels During Menstruation?
It is safe and often beneficial to continue performing Kegel exercises throughout the menstrual cycle. The pelvic floor muscles function independently of the menstrual flow, and their contraction does not interfere with the uterus’s natural shedding process. These muscles form a supportive hammock at the base of the pelvis, and exercising them does not affect the passage of blood.
Continuing your routine ensures consistency, which is a major factor in building pelvic floor strength over time. Gentle Kegel exercises may also provide minor relief from mild menstrual cramps. The muscle contraction and relaxation encourage localized blood flow, which helps relieve tension in the pelvic region. Studies suggest that pelvic floor muscle training can be an effective approach for managing symptoms of primary dysmenorrhea, or painful periods.
Concerns about hygiene or flow interruption are unfounded, as the exercises are performed externally. If using internal devices like vaginal weights or trainers, proper hygiene remains important, but the exercises can still be performed safely. The focus should be on listening to your body; if you experience discomfort or increased pain, it is appropriate to pause or reduce the intensity of your exercise.
Proper Technique for Pelvic Floor Muscle Engagement
Effective Kegel exercises rely on isolating and engaging the correct muscles without involving surrounding muscle groups. To begin, confirm you are targeting the pelvic floor muscles. They can be identified by attempting to stop the flow of urine midstream. This sensation of drawing the muscles upward and inward is the correct movement, though this technique should only be used for identification and not as a regular exercise practice.
Once the muscles are identified, concentrate on contracting them as if you are trying to lift a marble inside the vagina or prevent passing gas. It is crucial to avoid tightening the abdominal, gluteal, or inner thigh muscles during the exercise. Maintaining normal breathing is also important; holding your breath can cause you to bear down, which places strain on the pelvic floor instead of strengthening it.
Kegels involve two main types of contractions: quick flicks and sustained holds. For the quick flicks, contract the muscles rapidly and release them immediately, focusing on muscle responsiveness. For the sustained holds, contract the muscles and hold the tension for about three to five seconds, then fully relax for an equal amount of time.
Aim to perform three sets of 10 to 15 repetitions each day. Gradually increase the hold time as your strength improves, with a goal of reaching a 10-second hold. These exercises can be performed in various positions, including lying down, sitting, or standing, making it easy to incorporate them into daily activities.
When to Avoid Kegel Exercises
There are specific circumstances when it is better to avoid or modify Kegel exercises. Individuals with a hypertonic pelvic floor have muscles that are already too tight and unable to relax fully. Strengthening the muscles further with Kegels is counterproductive and can worsen symptoms like chronic pelvic pain or painful intercourse. A pelvic health physical therapist should be consulted to focus on relaxation and lengthening exercises instead of contractions.
If you are experiencing acute, severe pelvic pain or discomfort, especially pain not relieved by over-the-counter medication, temporarily stop the exercises and seek medical advice. This pain could indicate an underlying condition like a severe infection, fibroids, or endometriosis, which requires professional evaluation before resuming any strengthening routine.
It is important never to make a habit of performing Kegel exercises while urinating. Although this technique helps identify the correct muscles, regularly stopping the urine stream prevents the bladder from emptying completely. This incomplete emptying leaves residual urine, which significantly increases the risk of developing a urinary tract infection (UTI).