KEGELS OR SQUATS? WHICH ARE RIGHT FOR YOU?

In our last blog, we focused on the connection between stress incontinence and a weak pelvic floor. The exercise that most women are instructed to do is Kegels. There seems to be another voice in this conversation that we would be wise to heed.

There seem to be two schools of thought when it comes to kegel exercises.
There are those who say to do them, and the school that says that Kegels can be counterproductive and that squatting is much more effective in controlling stress incontinence.
It seems that the key finding a solution to this problem is a balance.

It is important to understand that it is not a single muscle or a single set of muscles at play and so that will need strengthening.
It is important to isolate the muscles you are working on.

Squatting is a natural position that our modern, Western culture has abandoned and relegated to an almost taboo position.
It is important to squat properly to avoid injuring your knees, back or neck.
When you first do squats, limit your time in the position, especially if you have bad knees or a prolapsed uterus.
Ask your GYN / OB for specifics regarding the limitations that you may have.

You can easily feel your Kegel muscle when you use the bathroom and stop the stream of urine.
Note that when you do this small act, you are not tightening your glutes, and this is a very important thing to remember when you tighten your Kegel when sitting or standing.
The idea is to isolate the Kegel and strengthen them alone.
One important thing to remember is that, when you release the muscle after tightening it, be sure to do so slowly. Releasing it too quickly can shorten the muscle and actually increase stress incontinence.