Discover the importance of relaxing your pelvic floor instead of solely focusing on strengthening it. Arunalaya Advanced Physiotherapy and Rehabilitation in Patel Nagar, Delhi, explains the concept of reverse kegels and provides a simple exercise to help relax your hyperactive pelvic floor.
Introduction:While Kegel exercises are commonly recommended for pelvic floor issues, it's essential to understand that not everyone has a weak pelvic floor. In fact, some individuals may have an overactive pelvic floor, which can contribute to various problems such as poor bladder control, vaginal, prostate, or rectal pain, and pregnancy-related pelvic girdle pain. Arunalaya Advanced Physiotherapy and Rehabilitation in Patel Nagar, Delhi, emphasizes the importance of reverse kegels for relaxing a hyperactive pelvic floor.
Understanding Reverse Kegels:Reverse kegels are exercises designed to relax and release tension in the pelvic floor muscles. Unlike traditional kegels that involve contracting and strengthening the muscles, reverse kegels focus on stretching and lengthening the pelvic floor. This technique is especially beneficial for individuals with an overactive pelvic floor.
Child's Pose Exercise:One effective exercise to practice reverse kegels is the Child's Pose. Follow these steps to perform the exercise:
1. Start by kneeling on the floor with your knees hip-width apart and toes touching.2. Lower your buttocks towards your heels and allow your legs to separate, creating space between your thighs.3. If needed, place a pillow or yoga block under your forehead for support.4. Take a deep diaphragmatic breath, expanding your belly rather than your chest.5. As you inhale, imagine the breath traveling down into your pelvic floor, filling it up like a bowl.6. Let go of any tension in your pelvic floor during each inhalation.7. Visualize the bowl opening and expanding outward with each breath.8. Maintain this position for 2 minutes or try counting up to 15 breaths, focusing on lengthening your pelvic floor during each inhalation.9. If the Child's Pose is uncomfortable, you can lie on your back with your legs wide and supported by pillows or rest on a sofa.
Conclusion:Relaxing the pelvic floor is just as important as strengthening it. Arunalaya Advanced Physiotherapy and Rehabilitation in Patel Nagar, Delhi, encourages individuals with a hyperactive pelvic floor to incorporate reverse kegels into their routine. The Child's Pose exercise provides a gentle and effective way to relax the pelvic floor muscles. Remember, practice is key to developing a better mind-muscle connection in this area. If you experience persistent pain or have concerns about your pelvic floor, consult a physiotherapist for a personalized assessment and guidance. Contact Arunalaya Advanced Physiotherapy and Rehabilitation in Patel Nagar, Delhi, for expert assistance in managing your pelvic floor health.