Can I Do Kegel Exercise During Periods: Expert Advice.

Yes, you can do Kegel exercises during your period. It is generally safe and often helpful to do Kegel exercises during menstruation. Many experts say that continuing your regular Kegel routine during your period is fine. Some people even find that doing Kegels can help with common period discomforts. This guide will share expert advice on period kegel safety and how to do them effectively.

Grasping Pelvic Floor Muscles

Before we talk about Kegels during your period, let’s look at what Kegel exercises are. Kegel exercises work your pelvic floor muscles. These muscles are like a strong hammock. They stretch from your tailbone to your pubic bone. They hold up your bladder, uterus, and bowel.

What Do Pelvic Floor Muscles Do?

Your pelvic floor muscles do many important jobs. They help you control when you pee and poop. They support your organs. For women, they play a big part in sexual function and during childbirth. Strong pelvic floor muscles are key for good health.

Bladder Control: They help stop leaks when you cough, sneeze, or laugh.
Bowel Control: They help you hold in gas or stool.
Organ Support: They keep your bladder, uterus, and bowel in place.
Sexual Health: They can make sex more pleasurable.
Childbirth Prep: Strong muscles can help with delivery. They can also help you recover after birth.

The Pelvic Floor and Menstruation

Your body goes through many changes during your period. Your pelvic floor muscles are not separate from these changes. They are part of the system. Hormones change during your menstrual cycle. These changes can affect your muscles and tissues.

How Periods Affect Your Pelvic Floor

During your period, your uterus sheds its lining. This causes bleeding. Some people feel bloating, cramps, or tiredness. These feelings can affect how your pelvic area feels. The muscles of your pelvic floor can feel more tense or tired.

Some people feel that their pelvic floor during periods feels more heavy. Others might notice more pressure. These feelings are normal. They are part of the body’s cycle.

Is It Admissible to Do Kegels During Menstruation?

Many women ask if it is advisable to do Kegels during menstruation. The answer is yes. For most women, it is perfectly fine. There are no health reasons to stop Kegels during your period. In fact, some women find benefits from continuing.

No Major Risks

There are no major risks linked to doing Kegels during your period. The exercises work muscles, not your uterus itself. They do not change your period flow in a bad way. They also do not make cramps worse for most people. Always listen to your body. If you feel pain, stop.

Benefits of Kegels During Period

Continuing your Kegel routine during your period can offer several benefits. These benefits can make your period time more comfortable. They can also help your overall pelvic health.

Easing Discomfort

One main benefit is easing discomfort. Kegel exercises menstruation discomfort is a common concern. However, many women find the opposite. Regular Kegels can help relax tight pelvic muscles. This might lessen period cramps. When muscles are tense, they can cause more pain. Gentle Kegels can help these muscles release.

Reduced Cramps: The gentle squeeze and release can act like a massage. This can help blood flow. Better blood flow might ease cramps.
Less Bloating: Some women say Kegels help with feelings of bloating. This might be because the exercises move lymph fluid. This can reduce swelling.
Improved Circulation: Moving your pelvic muscles can boost blood flow. Good blood flow is key for muscle health. It can also help with pain relief.

Maintaining Muscle Strength

You do not want to lose the strength you have built. Continuing your kegel routine period helps keep your pelvic floor muscles strong. If you stop during your period, you might lose some progress. Regular practice keeps your muscles toned and ready.

Better Awareness of Your Body

Doing Kegels helps you focus on your pelvic area. This can make you more aware of your body. You might notice small changes. This can help you better understand your period. This awareness can be helpful in managing symptoms.

Aid in Posture and Core Strength

Your pelvic floor works with your core muscles. A strong pelvic floor helps your core. Good core strength can help your posture. During your period, some women slouch due to pain. Strong pelvic floor muscles can help you sit and stand better.

Addressing Common Concerns About Kegels During Periods

People often have questions about doing Kegels during their period. Let’s look at some common worries.

Kegel Exercises Menstruation Discomfort

As discussed, this is a common concern. But for many, it is not an issue. If you feel discomfort, try softer Kegels. Or do fewer reps. The goal is to feel better, not worse. If you have severe pelvic pain kegels menstruation might not be right for you. Always listen to your body.

Kegel Effects on Menstrual Flow

Many people wonder if Kegels change their period flow. Will they make it heavier or lighter? Will they make it faster? The truth is, Kegels do not change your flow much. They work on your muscles. They do not directly control how much blood your uterus sheds.

Some women report that doing Kegels feels like it “helps” the blood come out. This is not about changing the amount. It is more about muscle movement. This movement might help expel blood more smoothly. But it does not make your period shorter or lighter. It also does not make it heavier.

Can Kegels Worsen Period Cramps?

This is another common worry. For most women, Kegels do not worsen period cramps. In fact, many find they help. If your cramps get worse, it might be that you are doing the Kegels too hard. Or your muscles are already very tense.

Too Much Force: If you clench too hard, it can make muscles tighter. This can cause more pain.
Muscle Spasms: Sometimes, if muscles are weak or very tight, overdoing Kegels can cause spasms.
Wrong Technique: Make sure you are using the right muscles. If you use your stomach or butt muscles, it will not help. It could make you feel worse.

If you notice more pain, stop. Try again another day with a gentler touch. Or talk to a doctor or a pelvic floor therapist.

Hygiene Kegel Periods

Hygiene during Kegels on your period is simple. Just like any other day, make sure your hands are clean if you need to touch yourself for practice. But Kegels are internal exercises. They do not need you to touch yourself. You can do them anywhere.

No Special Steps: You do not need any extra hygiene steps.
Use Pads/Tampons: Continue to use your usual period products.
Cleanliness: Always practice good personal hygiene as usual.

Pelvic Pain Kegels Menstruation

If you already have pelvic pain, doing Kegels might be different. If the pain is from a known condition (like endometriosis or fibroids), talk to your doctor. Kegels might help some pain. But they can also make some types of pain worse.

Consult a Doctor: If you have chronic pelvic pain, talk to a doctor or a pelvic floor physical therapist first. They can tell you if Kegels are right for you.
Gentle Approach: If you do them, start very gently. Focus on relaxing your muscles.
Stop if Pain Worsens: If Kegels make your pain worse, stop right away.

How to Do Kegel Exercises Safely During Your Period

Doing Kegels safely means doing them correctly. It also means listening to your body.

Finding the Right Muscles

This is the first and most important step.

Stop Pee Midstream: The muscles you use to stop the flow of pee are your pelvic floor muscles. Try it once to find them. Do not do this often, as it can be bad for your bladder.
Imagine Holding Gas: Squeeze the muscles around your anus. Do not squeeze your butt cheeks.
Insert a Finger: For women, gently insert a clean finger into your vagina. Squeeze. You should feel a tightening around your finger.

Basic Kegel Routine Period

Once you find the muscles, you can start your routine.

Empty Your Bladder: Always do Kegels with an empty bladder.
Find a Good Position: You can lie down, sit, or stand. Many find lying down easiest at first.
Squeeze and Hold: Squeeze your pelvic floor muscles. Hold for 3 to 5 seconds.
Relax: Relax your muscles fully for 3 to 5 seconds. This relaxation is as key as the squeeze.
Repeat: Do 10 to 15 repetitions.
Sets: Do 3 sets of 10 to 15 repetitions each day.

Table: Example Kegel Routine During Periods

Action	Duration (Start)	Duration (Goal)	Notes
Squeeze (Hold)	3 seconds	8 seconds	Do not hold your breath. Do not squeeze butt.
Relax	3 seconds	8 seconds	Full release is vital.
Repetitions per Set	10	15
Sets per Day	3	3	Spread them throughout the day.
Frequency (During Period)	Daily	Daily	Continue your usual routine.

Tips for a Good Routine

Consistency: Do your Kegels every day. This is more important than doing many at once.
Breathe: Do not hold your breath. Breathe normally.
No Other Muscles: Do not squeeze your stomach, butt, or thigh muscles. Only use your pelvic floor.
Gentle Start: If it hurts or feels bad, do fewer. Do them more gently.
Listen to Your Body: If you feel sharp pain or discomfort, stop.

When to Consult a Specialist

While Kegels are often safe, there are times to seek expert advice.

When to Avoid or Be Cautious

New or Worsening Pain: If you start doing Kegels and feel new pain, stop.
Known Pelvic Floor Issues: If you have issues like hypertonic (too tight) pelvic floor muscles, Kegels might not be right. Squeezing tight muscles can make them tighter.
Severe Symptoms: If your period cramps are very bad, or you have heavy bleeding, talk to your doctor. Kegels might not be your main solution.
Infections: If you have a vaginal or urinary tract infection, wait until it clears up.

Seeking Professional Help

A pelvic floor physical therapist is an expert. They can teach you how to do Kegels correctly. They can also help if you have pain or other pelvic issues. They can tell you if Kegels are right for you during your period.

Personalized Advice: A therapist can give you a plan based on your body.
Correct Technique: They can make sure you are doing Kegels right. This is key to getting benefits.
Address Complex Issues: They can help with issues like chronic pain, incontinence, or prolapse.

Sustaining Pelvic Health Beyond Kegels

Kegels are a great tool. But good pelvic health involves more.

Diet and Hydration

Eating well and drinking enough water helps your whole body. This includes your pelvic area.

Fiber: Eat fiber to avoid constipation. Straining to poop puts pressure on your pelvic floor.
Water: Stay hydrated. This helps your digestion and overall muscle function.

Movement and Exercise

Regular exercise helps your whole body. Gentle movement can help ease period cramps.

Walking: A simple walk can boost blood flow.
Yoga/Stretching: These can help relax tense muscles. Some yoga poses are great for the pelvic area.

Stress Management

Stress can make period symptoms worse. It can also make muscles tense.

Relaxation: Try deep breathing, meditation, or gentle hobbies.
Sleep: Get enough rest. This helps your body heal and manage pain.

Posture Awareness

Good posture takes pressure off your pelvic floor. Try to sit and stand tall.

Sit Straight: Avoid slouching.
Lift Safely: Bend your knees, not your back, when lifting heavy things.

Concluding Thoughts

Doing Kegel exercises during your period is generally safe and often helpful. It is advisable to continue your regular kegel routine period. There are many benefits of kegels during period. They can help ease some period discomforts. They can also help you maintain strong pelvic floor muscles. They do not have major kegel effects on menstrual flow. They also do not usually worsen period cramps.

Remember to do them correctly. Focus on the right muscles. Start gently. Always listen to your body. If you have concerns, or if you feel pain, talk to a doctor or a pelvic floor physical therapist. They can give you personalized advice. Taking care of your pelvic floor is a key part of your overall health. You can keep up this important self-care even during your period.

Frequently Asked Questions (FAQ)

Q1: Will Kegels Make My Period Stop Sooner?

No, Kegel exercises do not make your period stop sooner. They work on your muscles. They do not change your hormone levels. Your period length is set by your body’s natural cycle.

Q2: Can Kegels Help With Heavy Periods?

Kegels are not a direct fix for heavy periods. They may help with cramps or discomfort that come with heavy periods. If you have very heavy periods, talk to your doctor. They can check for other issues.

Q3: Should I change how I do Kegels during my period?

You do not need to change your routine unless you feel discomfort. If you do feel more sensitive, try doing fewer reps. Or try doing them more gently. You can go back to your normal routine when your period ends.

Q4: Is it normal to feel a different sensation when doing Kegels during my period?

Yes, it is normal to feel different. Your body changes during your period. You might feel more full or sensitive in your pelvic area. This can change how Kegels feel. As long as it is not painful, it is fine.

Q5: Can men do Kegels during their partner’s period?

Yes, men can do Kegels any time. Kegel exercises are good for both men and women. They help with bladder control and sexual health for men too. A partner’s period does not affect a man’s ability to do Kegels.