Progressive Muscle Relaxation and Kegel Exercise
this technique was developed by American physician Edmund Jacobson in the 1920s. The method combines deep diaphragmatic breathing with the sequential tension and relaxation of various muscle groups or a single muscle. This helps to:
- Relieve physical tension.
- Reduce stress levels.
- Increase body awareness.
- Improve sleep quality and overall well-being.
When combining Progressive Muscle Relaxation with Kegel exercises, the synergy of these two powerful practices significantly enhances the positive effect of each. In addition to general relaxation, relief from physical tension, and stress reduction, the pelvic floor muscles are strengthened, and control over bladder and sexual function is improved. Awareness of the entire lower body, including the pelvic region, is heightened. This practice improves emotional well-being by releasing tension in the pelvic area, which may be related to psychological stress.
Additionally, it should be noted that in many wellness practices, such as yoga, qigong, tai chi, and others, the pelvic region is considered the “energy center.” Working with this area improves overall energy balance.
Inhale — deep and full through the nose (4 or 6 seconds). During the inhale, contract the pelvic floor muscles as if trying to stop urination. You can visualize the exercise by imagining that as you breathe in through the nose, a vacuum is created in the lower abdomen, lifting the pelvic floor muscles upwards.
Exhale — slow and smooth through a slightly open mouth (6 or 8 seconds). As you exhale, fully relax the pelvic floor muscles and focus on the sensation of relaxation.
For the first two to three weeks of practice, do the exercise no more than 10-20 times a day. Afterward, you can increase the number of cycles to up to 50, with simultaneous pelvic floor muscle tension. The practice can be combined with other breathing exercises that do not involve muscle tension. The combination of Progressive Muscle Relaxation (PMR) and Kegel exercises should be done no more than 3-4 times a week.
Do not overexert yourself. Kegel exercises should not cause pain or discomfort.
It is important to maintain smooth and deep breathing, synchronized with the tension and relaxation of the pelvic floor muscles.
The combination of Progressive Muscle Relaxation (PMR) and Kegel exercises is a powerful tool for improving both physical and psychological well-being. Strengthening the pelvic floor muscles has a direct positive impact on male sexual and reproductive function. The combination of muscle tension and relaxation with breathing effectively helps relieve spasms and tension in the pelvic area, which are often linked to psychological issues. This exercise is also beneficial for women recovering their pelvic floor muscles after childbirth.