Kegel exercises are also referred to as pelvic floor exercises: these exercises strengthen pelvic floor muscles that support the bladder, uterus, and rectum. They are simple yet effective to ensure urinary and bowel control, improve sexual health, and give support during and after pregnancy.
Benefits of Kegel Exercises
1. Improved bladder control:
Decreases urinary incontinence, particularly after childbirth or aging.
2. Enhanced bowel control:
Manages fecal incontinence by strengthening anal sphincter muscles.
3. Recovery Postpartum:
Aids recovery after childbirth by strengthening the muscles that are stretched during delivery.
4. Further sexual function:
Improves sexual satisfaction by enhancing muscle tone, thereby strengthening orgasms.
5. Prostate health support:
Aids men in managing prostate problems and recovering after surgery.
6. Improved core stability:
Helps in stabilizing the overall body by engaging the pelvic region.
How to Perform Kegels
1. locate your pelvic floor muscles.
For women: You try to stop the flow of urine midstream (do not do this except while identifying!)
For men: You contract the muscles which prevent the passage of gas or stop the flow of urine.
2. Position of Comfort:
You can do Kegels while in a sitting, standing, or lying down position. It may be easier for beginners to practice the exercises lying on their backs.
3. Do the Exercise:
Tighten up the muscles identified above and hold in that squeeze or contraction for about 3–5 seconds at first; do not tighten other surrounding muscles, like the abdomen, thighs, or buttocks.
4. Relax:
Let go of the muscles after each contraction and rest for the same amount of time that you held the contraction.
5. Repeat:
Try to perform it about 10–15 times, two to three times daily.
6. Progress Gradually:
As you gain strength, increase the hold time to 10 seconds and then consider doing more repetitions.
Tip: Remember to breathe normally during the exercise.
Cautions
The Kegel exercise is a safe practice in almost all individual cases, but caution is warranted in certain settings:
1. Overactive Pelvic Floor:
If the pelvic floor muscles are tight or overactive, Kegel exercises may aggravate some symptoms, such as pain or discomfort.
2. Pelvic Pain Conditions:
In cases of pelvic floor dysfunction or vaginismus, consult a healthcare provider prior to starting the exercises.
3. Recent Surgery:
Avoid Kegels right after any abdominal or pelvic surgery unless advised by a physician.
4. Improper Technique:
An individual who does Kegels but does not use the right muscles can strain or yield limited benefits.
When To Visit Specialist
If there’s even a slight doubt regarding whether Kegels have been rightly done or if there’s any pain or noticeable worsening of symptoms, it is proper to see a physical therapist who specializes in pelvic health, as they will provide able assistance and proper treatment.
Incorporating Kegel exercises into daily routine will aid in enhancing pelvic health, increasing self-confidence, and improving quality of life.
