Can i do Kegel exercise during periods?
Yes. You can definitely do Kegels during your period, even if you don’t feel
like it.
You may feel less motivated and less
likely to ‘engage’ your muscles during your period, but that doesn't mean your
muscles aren't working.
Pelvic floor exercise can feel
different depending on your cycle and whether you’re coming or going through
menopause.
The Menstrual Cycle
During the follicular phase (the time
after ovulation) of the menstrual cycle, there are relatively low levels of
estrogen and high levels of progesterone, with estrogen being higher in
relative terms than progesterone.
Both estrogen and testosterone are at
their highest during the follicular phase and just after ovulation.
After ovulation, estrogen levels start
to decline and progesterone levels start to drop, starting the menstrual cycle
again.
During the first 14 days, the follicle
matures. After the uterine lining sheds, the follicle starts to thicken and
build back up under the influence of rising estrogen.
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During the follicular phase, there is
a bleeding and non-bleeding period, with bleeding usually lasting 3 to 7 days.
As the bleeding slows down, estrogen levels slowly rise and peak at ovulation.
At the end of the menstrual cycle (the
luteal phase), progesterone drops, triggering menstruation.
Ovulation
Kegels are even more effective during
ovulation when the bleeding stops, estrogen brings juice to the vagina,
testosterone levels are high, you feel more attractive, and many women report
having better orgasms during this period.
Do you know what else makes orgasms
even better? Kegels. Whether you’re doing them during sex or just enjoying some
self-love, Kegels are a great way to stretch your pelvic floor during voluntary
contract/release cycles.
After Ovulation
The luteal phase is the first period
after ovulation. It’s a time of increased energy and confidence.
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As estrogen and testosterone levels
start to drop, you feel the calming effects of higher progesterone levels.
As it starts to decline, you move
towards the time when you might withdraw and move inward again.
Kegels are effective when performed
correctly, consistently, and in sync with movement.
I advocate for a Kegel-centered
lifestyle, with pelvic floor exercises performed most days either alone or as
part of daily living and exercise.
Periodization of workouts to match
your cycle is something that I advocate for.
It’s best to be proactive and it’s
never too late. No matter what stage of life you’re at, focus on your pelvic
floor health to make all other aspects of your life easier!
FAQs Related To can I do Kegel
exercise during periods
When should you not do Kegel
exercises?
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Kegel exercises don’t work as well for
women with severe urinary leakage from sneezing, coughing, or laughing.
Kegel exercises aren’t effective for women
who unexpectedly release small amounts of urine because of a full bladder
(overshoot incontinence).
Which exercises should be avoided
during periods?
Tummy crunches and squats
What happens to the pelvic floor
during the period?
During our periods, the pelvic floor
can cramp and contract along with the uterus, causing pain that can spread out
across our abdomen, back, and vulva.
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During our menstrual cycle, the pelvic
floor contractions and contractions along with the uterine contractions, result
in pain that spreads throughout the belly, back, and vagina.
How long does it take for Kegels to
make you tighter?
Kegel exercises can take up to six
weeks to see results.
What are the disadvantages of Kegel
exercises?
Performing the exercises while
urinating can over time reduce the strength of the pelvic floor muscles, or
damage the bladder and kidney.
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For women, performing Kegels
incorrectly or with excessive force can cause vaginal tightness, which can lead
to pain during sex.
Can I do squats during periods?
Yes, you can do Squats during periods.
How many days we should not exercise
during periods?
For most people, the first few days of
their period may not be the best time to work out. This is usually because of
the increased flow.
Can exercise worsen the period?
Some people may find that exercise
relieves period pain because it decreases the amount of prostaglandin in the
body. Prostaglandins are responsible for uncomfortable period cramps.
What is the best exercise for the
first day of your period?
Walking or light cardio
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Should I exercise if I have my period?
Yes
What makes the pelvic floor worse?
Common reasons for pelvic floor
weakness include:
- Pregnancy
- Giving birth
- Prostate cancer treatment in men
- Obesity
- Chronic constipation
How can I relax my pelvic floor during
my period?
You can also lay on your back on your
side with your legs up and a cushion under your butt to elevate your hips to
help decompress your pelvic floor.
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It’s great for when you’re
menstruating, especially if gravity has been wearing you down at bedtime.
