Kegel exercises are a set of pelvic floor exercises that are designed to strengthen the muscles that support the uterus, bladder, and bowel. They are named after Dr. Arnold Kegel, the gynecologist who invented them in the 1940s to help women with urinary incontinence. But kegel exercises aren’t just for women. Men can also benefit from them, particularly those who experience urine leakage after prostate surgery. And while kegel exercises are simple in theory, proper execution can be quite challenging. Here’s what you need to know about kegel exercises and how you can get the most out of them.
What Exactly Are Kegel Exercises?
Kegel exercises are designed to target the pelvic floor muscles, which are responsible for supporting the bladder, bowel, and uterus. The pelvic floor muscles are a group of muscles that stretch from the tailbone to the pubic bone. They play a crucial role in bowel and bladder control, sexual function, and pregnancy and childbirth. The exercise involves contracting and relaxing these muscles repetitively. Regularly exercising these muscles can help them become stronger, which can help prevent or treat urinary incontinence, sexual dysfunction, and pelvic organ prolapse.
How to Do Kegel Exercises
Kegel exercises can be done virtually anywhere at any time, and they’re relatively easy to do once you’ve mastered the technique. Here’s how you can perform them:
- Find your pelvic floor muscles: Before you start kegel exercises, you need to locate your pelvic floor muscles. One way to do this is to squeeze the muscles around your anus as if you’re trying to stop a bowel movement. Another way is to stop the flow of urine midstream. If you’re able to do this, then you’re engaging your pelvic floor muscles.
- Start with a warm-up: It’s important to warm up your pelvic floor muscles before you start kegel exercises. You can do this by contracting your pelvic floor muscles for 5-10 seconds, then relaxing them for 5-10 seconds. Do this at least three times.
- Focus on technique: When you perform kegel exercises, make sure you’re contracting the right muscles. You should feel the muscles in your pelvic floor move up and in. Try not to flex other muscles, like the muscles in your legs or buttocks.
- Do the exercises: Start by contracting your pelvic floor muscles for 5-10 seconds, then release for 5-10 seconds. Repeat this cycle 10 times to complete one set. Do three sets per day.
When to Expect Results
Like any other exercise, the results of kegel exercises aren’t immediate. It can take several weeks or even months to notice a difference. But once you’ve been doing kegel exercises for a while, you should start to notice some positive changes, including:
– Improved bladder control
– Stronger pelvic floor muscles
– Reduced symptoms of urinary incontinence
– Improved sexual satisfaction
It’s important to note that you need to keep up with kegel exercises to maintain the benefits. You can’t just do them for a month and then stop. Regular, ongoing practice is essential.
Conclusion
Kegel exercises are a simple yet effective way to improve the strength and function of your pelvic floor muscles. They can help prevent or treat urinary incontinence, sexual dysfunction, and pelvic organ prolapse. However, like any exercise, proper form is crucial for success. By following the tips outlined in this guide, you can ensure that you’re doing kegel exercises correctly and reaping the benefits. And if you’re struggling to get the hang of kegel exercises, don’t hesitate to reach out to a pelvic floor physical therapist for guidance. With practice and patience, you can have a stronger, healthier pelvic floor.
