Yes, you can safely do Kegel exercises during your period. It is generally considered safe to do Kegels on period for most women. There is no medical reason why you must stop exercising your pelvic floor muscles just because you are menstruating. For many, continuing their Kegel routine periods can be comfortable and may even offer some benefits, such as potentially easing period pain.
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Decoding Kegel Exercises and the Pelvic Floor
To talk about doing Kegel exercises menstruation, let’s first understand what these exercises are and what part of your body they work.
What Are Kegel Exercises?
Kegel exercises are simple squeezes and relaxations of specific muscles. These muscles make up your pelvic floor. You cannot see these muscles. They are inside your body. Think of them like any other muscle, like your bicep or quad. You can exercise them to make them stronger. People do Kegels to improve muscle tone and function.
Where is Your Pelvic Floor?
Your pelvic floor is a group of muscles and tissues. They stretch like a hammock or sling. They go from your tailbone at the back to your pubic bone at the front. They also go side to side between your sit bones. They form the ‘floor’ of your pelvis. This area supports many important body parts.
Why Your Pelvic Floor Matters
Your pelvic floor muscles have key jobs. They help hold up your bladder. They help hold up your bowel. They help hold up your uterus. These muscles help you control when you pee. They help you control when you have a bowel movement. Strong pelvic floor muscles are important for these controls. They also play a role in sexual function. Keeping these muscles strong and healthy is good for overall well-being.
The Menstrual Cycle: A Time of Change
Your period is part of your monthly cycle. Your body goes through many changes during this time.
What Happens During a Period?
Every month, your uterus builds up a lining. This lining gets ready for a possible pregnancy. If pregnancy does not happen, your body sheds this lining. This shedding is your period. The lining comes out as blood and tissue. It passes through your cervix and vagina. This usually lasts from a few days up to a week.
How Your Body Feels
Many women feel different things during their period. Some feel tired. Some feel bloated. Moods can change. A very common feeling is cramps. Period cramps are often felt in the lower belly or back. They happen when the uterus muscles contract. This contracting helps push out the lining.
The Pelvic Floor During Period
Your pelvic floor muscles are close to your uterus. They are part of the same general area. While the pelvic floor itself isn’t shedding lining, it can be affected. The uterus is contracting. This can create tension in the surrounding muscles. Your pelvic floor muscles might feel tighter or more sensitive during this time. The whole area is active. Thinking about the pelvic floor during period means thinking about how the uterus activity might influence these nearby muscles.
The Safety of Doing Kegels During Your Period
Now, let’s focus on the main question: safe to do Kegels on period.
Is it Safe to Do Kegels on Your Period?
Yes, it is safe. Doing Kegel exercises is simply squeezing and releasing muscles. You are not putting anything into your body. You are not taking anything out. You are working internal muscles. Your period is blood leaving your body from the uterus. The muscle action of Kegels does not interfere with this natural process. It does not cause harm. It does not make bleeding heavier. It does not stop bleeding. Think of it like squeezing your hand while you have a cut on your finger. The hand squeeze doesn’t make the finger cut worse or better. It’s just a muscle action. The same is true for Kegel exercises menstruation.
Addressing Hygiene Worries
Some people worry about hygiene when doing vaginal exercises during menstruation. It’s important to remember that Kegels are internal muscle squeezes. They do not involve touching anything inside. You are not inserting fingers or tools. You simply contract and relax the muscles. External hygiene practices, like changing pads or tampons, are separate. Doing Kegels does not make things less clean. It’s a private muscle action.
Potential Sensations
You might feel things a little differently when doing Kegels during your period. The area might feel more full. You might feel the cramps more. Some women might find their muscles feel a bit more tender or tired. This is usually normal. It is because the whole pelvic area is active and possibly tense due to uterine contractions. If you feel sharp pain or serious discomfort, that is a sign to stop. But a feeling of the muscles working or mild awareness is okay.
So, continuing your exercising pelvic floor period is generally safe and okay for your body.
Fathoming the Benefits of Kegels During Menstruation
You know Kegels are safe to do during your period. But are there any special benefits of Kegels menstrual cycle? Let’s look at how they might help.
General Benefits Apply
First, all the normal benefits of Kegels still apply when you have your period.
Doing them regularly helps:
- Make pelvic floor muscles stronger.
- Improve bladder control. This can help with accidental leaks (incontinence).
- Improve bowel control.
- Support your pelvic organs better. This can help prevent or improve prolapse.
- Potentially improve sexual sensation and function.
These benefits don’t stop just because you are on your period. Continuing your routine helps you keep making progress towards these goals.
Specific Benefits for Your Period
Besides the general benefits, doing pelvic floor exercises menstruation might offer comfort during your period itself. The most talked-about potential benefit is help with period pain.
Kegels for Period Pain: Can They Help?
This is a common question. Many people wonder, can Kegels help with cramps? While not every woman finds this to be true, there’s a theory behind why it might work for some.
How Muscle Contractions Might Ease Cramps
Period cramps happen because your uterus muscles are squeezing. This helps shed the lining. When you do a Kegel, you are squeezing and relaxing nearby muscles. Here’s how this might help:
- Improved Blood Flow: When you squeeze and release muscles, it can help pump blood in that area. Better blood flow might help relax tight uterine muscles. It could also help clear away some of the things in the blood that cause pain (like prostaglandins).
- Muscle Relaxation: Kegel exercises involve both squeezing and letting go. The relaxation part is just as important as the squeeze. Learning to fully relax your pelvic floor muscles might help ease the tension that adds to period pain. Sometimes, period pain is made worse by tense pelvic floor muscles reacting to the uterine cramps. Consciously relaxing these muscles could provide relief.
- Distraction: Focusing on doing the Kegel exercises can also be a form of distraction from the pain.
- Mind-Body Connection: Practicing Kegels helps you become more aware of your pelvic area. This better connection might give you a sense of more control or the ability to consciously relax the area when it feels tense.
What the Research (or Lack Thereof) Says
It is important to note that there is not a huge amount of specific research looking only at Kegels for period pain. Most studies on Kegels focus on things like incontinence or prolapse. However, studies on exercise in general show that physical activity can help reduce period cramps. Since Kegels are a form of exercise, it makes sense that they could offer similar benefits for some women. Many women report feeling less pain or discomfort when they do Kegels during their period. This personal experience is valid, even if large studies are limited.
Trying Kegels for Cramp Relief
If you want to see if can Kegels help with cramps for you, give it a try. Do your Kegel exercises during your period. Focus on the relaxation part after each squeeze. Notice how your body feels. Does it make the pain better, worse, or the same? Everyone’s body is different. What helps one person might not help another.
Integrating Kegel Exercises into Your Menstrual Routine
So, you’ve decided you want to continue or start doing Kegel exercises menstruation. How do you fit it into your life during this time? Keeping up your Kegel routine periods is often quite simple.
Continuing Your Regular Practice
If you already do Kegel exercises regularly, just keep doing them. Treat them like any other part of your fitness routine. You might adjust other exercises, like intense cardio, if you don’t feel up to them. But Kegels are gentle enough to do even when you feel tired or achy. Stick to your usual number of squeezes and sets.
Starting During Your Period?
What if you have never done Kegels before and want to start during your period, maybe to see if they help with cramps? Yes, you can start now. There is no rule saying you have to wait. However, you might want to start slowly. Your pelvic area might feel more sensitive. Start with just a few squeezes. See how you feel. Don’t push yourself if it feels very uncomfortable. You can always wait a few days until your bleeding is lighter or your cramps ease up. But if you feel okay, go ahead and start your exercising pelvic floor period journey now.
Simple Kegel Routine During Periods
Here is a simple way to include Kegels:
- Find Your Muscles: Make sure you know which muscles to squeeze (more on this below).
- Positions: You can do Kegels sitting, standing, or lying down. Lying down might be most comfortable if you have cramps.
- Basic Squeeze:
- Squeeze your pelvic floor muscles. Imagine you are trying to stop the flow of urine.
- Hold the squeeze for a few seconds (start with 3-5 seconds).
- Completely relax the muscles for the same amount of time (3-5 seconds). This relaxation is KEY, especially if you hope to ease cramps.
- Repeat: Do this 10-15 times in a row. This is one set.
- Sets: Aim for 3 sets a day.
During your period, you might focus a bit more on the release part. Make sure you are fully letting go of the tension after each squeeze. If doing 10-15 repetitions feels like too much, do fewer. If holding for 5 seconds feels hard, hold for 3. It is better to do a few correct, gentle squeezes and full relaxations than many tight, strained ones. This is your Kegel routine periods.
You can do these vaginal exercises during menstruation while watching TV, reading, or just resting. They are discreet.
Listening to Your Body
While exercising pelvic floor period is generally safe, it is always important to listen to your body. Your period is a time when your body is doing extra work.
Signs to Slow Down or Stop
Pay attention to how you feel when doing Kegels during your period.
- Increased Pain: If doing the exercises makes your period cramps much worse, or causes a new, sharp pain, stop.
- Discomfort: If the general feeling is very uncomfortable or feels wrong, take a break.
- Feeling Unwell: If you feel lightheaded, dizzy, or sick while trying to do them, stop and rest.
It is okay to skip a day or two of your Kegel routine if you are having a tough period. You can restart when you feel better. Consistency over the whole month is more important than pushing through significant discomfort during one specific time.
When to Talk to a Doctor
Most period discomfort is normal. Most Kegel practice is straightforward. But sometimes, you might need advice from a healthcare professional.
- Severe Pain: If your period pain is so bad that it stops you from doing daily activities, even after trying things like heat or gentle movement, talk to a doctor.
- Pain During Kegels: If doing Kegels always causes sharp or unusual pain, even when you aren’t on your period, get it checked out. This could mean you are doing them wrong or there is another issue.
- Unusual Symptoms: If you have very heavy bleeding, periods that last much longer than normal, or pain that isn’t typical for you, see a doctor.
- Questions: If you are unsure if you are doing Kegels correctly, or if you have any worries about
Kegel exercises menstruation, ask your doctor or a pelvic floor physical therapist.
A pelvic floor physical therapist is a great resource. They can check if you are doing Kegels right. They can give you a specific Kegel routine periods plan based on your needs.
Getting Started: Simple Kegel Steps
Whether you are starting now or have been doing Kegels for a while, knowing how to find the muscles is key for effective pelvic floor exercises menstruation.
Finding the Right Muscles
This is the first and most important step. Many people accidentally squeeze their stomach, butt, or thigh muscles instead. You want to find the muscles that control the flow of urine and gas.
- Stopping Pee: Next time you are peeing, try to stop the stream mid-flow. The muscles you squeeze to do this are the correct ones. (Do not do this regularly as a practice method; it can be bad for your bladder. Use it just once to identify the muscles).
- Holding Gas: Imagine you are trying not to pass gas. The muscles you squeeze around your anus are part of the pelvic floor.
- Internal Feeling: For women, you can also imagine lifting something small inside your vagina. It is a feeling of drawing the muscles up and in.
Once you find them, try squeezing them without squeezing your belly, butt, or thighs. Keep your breathing relaxed.
Basic Squeeze and Relax
Start simple.
1. Sit or lie down comfortably.
2. Relax your body, especially your belly and legs.
3. Gently squeeze the pelvic floor muscles you identified.
4. Hold the squeeze for just 2 or 3 seconds.
5. Completely release the muscles. Let go fully.
6. Rest for 2 or 3 seconds before the next squeeze.
Focus on feeling the muscles lift and tighten, then feeling them fully soften and drop.
Holding and Repeating
As you get better, you can increase the hold time. Work up to holding the squeeze for 5 seconds, then 8 seconds, then even 10 seconds. Always match the relaxation time to the squeeze time. If you hold for 5 seconds, relax for 5 seconds.
Aim for 10 to 15 repetitions in a set. Do 3 sets per day. You don’t have to do them all at once. You could do one set in the morning, one in the afternoon, and one in the evening. This is a good goal for a regular Kegel routine periods or any time of the month.
Different Positions
Try doing Kegels in different positions.
- Lying Down: This is often the easiest position when starting or if you have cramps. Gravity isn’t working against you as much. Lie on your back with your knees bent.
- Sitting: Sit on a chair. Keep your feet flat on the floor.
- Standing: Stand with your feet shoulder-width apart.
As your muscles get stronger, you’ll be able to do them effectively in any position. Doing them in different positions helps train the muscles for different daily activities.
Beyond Kegels: Other Ways to Support Your Pelvic Floor and Period
Exercising pelvic floor period is just one way to support your body. Other things can also help you feel better during your period and support pelvic health overall.
Gentle Movement
Light exercise can help with period cramps and boost your mood. Walking, gentle yoga, or stretching can improve blood flow and reduce muscle tension. This movement supports your whole body, including the pelvic area.
Heat Therapy
Applying heat to your lower belly or back can ease period cramps. A hot water bottle or a heating pad can be very comforting. Heat helps muscles relax.
Hydration and Nutrition
Drinking enough water is always important. It can help with bloating during your period. Eating a balanced diet with plenty of fruits, vegetables, and whole grains supports overall health. Some find reducing salt or caffeine helps with period symptoms.
Stress Management
Stress can make period symptoms worse. Finding ways to manage stress, like deep breathing, meditation, or spending time on hobbies, can help your body feel more relaxed, which can be good for your pelvic floor too.
Frequently Asked Questions (FAQ)
H5 Is it messy to do vaginal exercises during menstruation?
No, doing vaginal exercises during menstruation is not messy. Kegel exercises are internal muscle contractions. They do not involve inserting anything or interacting directly with menstrual flow.
H5 Will doing Kegel exercises menstruation make my bleeding heavier?
No, doing Kegel exercises menstruation will not make your period bleeding heavier or lighter. Kegels work the muscles of the pelvic floor, which are separate from the uterus where the bleeding comes from. Muscle contractions in the pelvic floor do not affect the shedding of the uterine lining.
H5 Can Kegels cause pain during my period?
For most people, exercising pelvic floor period is not painful. However, if your pelvic area is already very tense or sensitive due to severe cramps, you might feel some discomfort. If you feel sharp or worsening pain when doing Kegels during your period, stop and listen to your body.
H5 How often should I do my Kegel routine periods?
If you already have a Kegel routine periods, keep doing it consistently, ideally 3 sets of 10-15 squeezes per day. If you are new to Kegels, start slowly during your period, maybe one set of 5-10 squeezes a day, and see how you feel.
H5 Should I only do Kegels for period pain?
No, Kegels have many benefits beyond potentially helping with cramps. They are important for bladder control, pelvic organ support, and sexual health. You should aim to do them regularly throughout your cycle, not just during your period. The benefits of Kegels menstrual cycle are part of the overall long-term benefits of having a strong pelvic floor.
Conclusion
The answer is clear: yes, you can safely do Kegel exercises during your period. It’s safe to do Kegels on period, and continuing your Kegel routine periods can help maintain the strength and health of your pelvic floor. For some, doing Kegel exercises menstruation may even offer relief from common period discomforts like cramps, though this varies for everyone. By exercising pelvic floor period, you are not only potentially helping with current symptoms but also contributing to long-term pelvic health. Always listen to your body, and if you have any concerns, talk to a healthcare provider.