Mend has provided us with 5 exercises better than a Kegel.
With any pelvic floor dysfunction, there is so much more to look into aside from simply the pelvic floor. The term “Kegel” was first used in 1948 by a professor of gynecology Dr. Arnold Kegel to describe a pelvic floor contraction. While it has now become a household term, there is so much more to evaluating and resolving pelvic floor dysfunctions than just Kegel’s.
One study looked at other exercises that are more effective than a Kegel at strengthening the pelvic floor. Below are 5 exercises we commonly utilize in our Boulder Physical Therapy practice and the percent more pelvic floor muscle activation found while performing them as compared to a Kegel alone.
Bridges- 56% more effective
All fours hovering- 49% more effective
Lunge- 42% more effective
Squat- 30% more effective
Clamshells- 25% more effective
To exercise these properly as per the original study design designates, perform a pelvic floor contraction just prior to each rep of each exercise.
To see these exercises, watch our associated Youtube video:
https://www.youtube.com/watch?v=o6CBlOBNfJo
For assistance designing an appropriate exercise program for your pelvic floor dysfunction, contact the pelvic health experts at Mend.
Crawford B. Pelvic floor muscle motor unit recruitment: Kegels vs specialized movement. American Journal of Obstetrics & Gynecology. April 2016:S468.