Kegel Exercises at Your 9-5

In the hustle and bustle of a busy workday, finding time for physical exercise can be a challenge. However, there's a discreet yet effective way to promote pelvic health without leaving your desk – Kegel exercises. These simple exercises can be seamlessly incorporated into your daily routine, offering a range of benefits without drawing unnecessary attention. You are at your desk the whole day, after all.?

Understanding Kegel Exercises

Kegel exercises involve the contraction and relaxation of the pelvic floor muscles, which support the bladder, uterus, and bowel. Often associated with women's health, these exercises are equally beneficial for men. The key is to correctly identify and engage the pelvic floor muscles, a process that can be mastered with a bit of practice. Performing Kegels regularly can contribute to increased pelvic floor strength and improved overall well-being.

"In my head, Kegels are PQs (-quivers). I think it used to happen quite randomly for me - and then eventually I did it on PURPOSE.?I feel like it helps with rage control tbh. Maybe because of the endorphin release. I do it when I'm in my car or when I'm at work."

Health Benefits

The advantages of Kegel exercises extend beyond the discreet nature of their performance. Strengthening the pelvic floor muscles can lead to better bladder control, reducing the likelihood of incontinence issues. Additionally, individuals may experience improved sexual health, including enhanced sensations and orgasmic potential. Investing a few minutes each day in Kegel exercises can pay off in terms of long-term pelvic health.

Feasibility at Work

Wondering how to seamlessly integrate Kegel exercises into your work routine? Fear not! Simple techniques can be discreetly performed while sitting at your desk or during a quick break.?

"When I first started kegel exercises, it felt a little alien to me and did take me some time to get used to. Now that I’ve gotten the hang of it, I enjoy doing them. My favourite part about kegel exercises is that you can do them anywhere, anytime. Missed gym? Squeeze in(pun intended) some kegels on your way to work. The plus points? They improve my mood and help my intimate life as well!"

Identify the Pelvic Floor Muscles

Before you can discreetly perform Kegel exercises, it's crucial to identify the pelvic floor muscles. The easiest way to do this is to interrupt the flow of urine while using the bathroom. The muscles you use to do this are your pelvic floor muscles.

Practice Without Urination

Once you've identified the muscles, practice contracting and relaxing them without urinating. You should feel a subtle pulling upward and inward. It's essential not to tense your buttocks, thighs, or abdomen during these exercises.

Choose the Right Time

Pick moments during your workday when you can perform Kegel exercises discreetly. This could be during a meeting, at your desk or during a short break. Since Kegel exercises don't require noticeable body movement, you can perform them without drawing attention.

"I jumped on the kegel train in my daily routine.? Just me and my pelvic quest – a little self-care, adding a dash of "inner strength" to my day. I didnt think? a squeeze-and-release routine could be so empowering and slightly ninja-esque?"

Desk Chair Technique

If you have a desk job, use your chair to assist you. Sit comfortably and tighten your pelvic floor muscles for a count of three, then relax for three counts. Repeat this several times. It's a subtle movement that won't be noticeable to your colleagues.

Do's and Don'ts

Don't Tense Other Muscles

• Avoid tensing your buttocks, thighs, or abdominal muscles during Kegel exercises. Focus solely on the pelvic floor muscles to ensure effective engagement.

Don't Overdo It

• While regularity is important, overdoing Kegel exercises can lead to fatigue or strain. Stick to a moderate routine and increase intensity gradually.

Don't Forget to Breathe

Maintain controlled breathing during Kegel exercises. Holding your breath can increase intra-abdominal pressure and counteract the benefits of the exercises.

Do get that Kegel on!?

Incorporating Kegel exercises into your workday is a subtle yet powerful way to enhance pelvic health and overall well-being. Remember, a few moments invested in Kegel exercises today can contribute to a healthier and more resilient tomorrow.