Introduction
Kegel exercises, also known as pelvic floor exercises, are a simple yet effective way to strengthen the muscles that support the bladder, uterus, and bowels. By doing kegels, you can improve bladder control, speed up postpartum recovery, and enhance sexual performance. In this article, we’ll explore what kegel exercises are, how to do them, their benefits, expert tips, relaxation techniques, FAQs, and more. Get ready to take charge of your pelvic floor health!
What are Kegel exercises?
Kegel exercises involve contracting and relaxing the pelvic floor muscles, which support the bladder, uterus, and bowel. These muscles stretch from the tailbone to the pubic bone and resemble a sling or hammock. Kegels can help strengthen these muscles, which in turn can help prevent or reduce urinary incontinence, improve postpartum recovery, and enhance sexual pleasure.
The pelvic floor muscles are involved in bladder and bowel control, sexual function, childbirth, and posture. Weak pelvic floor muscles can cause urinary or fecal incontinence, prolapse (a condition where organs like the uterus, bladder, or rectum drop down into the vaginal area), and sexual dysfunction.
How to do Kegel exercises
The good news is that kegel exercises are easy and discreet to do. You can do them almost anywhere, without anyone noticing.
Here’s a step-by-step guide on how to do kegel exercises:
- Locate your pelvic floor muscles by imagining you’re trying to stop the flow of urine midstream.
- Sit, stand or lie down comfortably with your legs slightly apart.
- Squeeze your pelvic floor muscles for 3-5 seconds, then release for a few seconds.
- Start with 10 repetitions, then gradually increase to 20 or 30 reps per session.
- Try to work up to 3-4 sessions per day.
If you’re not sure if you’re doing kegel exercises correctly, talk to your doctor or a pelvic physiotherapist. They can assess your muscle strength and teach you the right technique.
You can also use kegel exercise aids like weighted vaginal cones or biofeedback therapy to enhance your practice.
Several tips can help you incorporate kegel exercises into your daily routine, such as doing them:
- while waiting in line
- before getting out of bed or up from a chair
- while brushing teeth or washing dishes
It’s essential to settle into a relaxed position before doing kegel exercises. Avoid tensing your abdominal, leg, or buttock muscles.
It’s also best to start slowly and gradually work up to doing more repetitions as you improve your pelvic floor muscle strength.
Benefits of Kegel exercises
Kegel exercises offer several benefits, including:
- Improved urinary continence: Kegel exercises can help prevent or reduce urinary incontinence (leakage) by strengthening the muscles that support the bladder and urethra.
- Postpartum recovery: Kegel exercises can help speed up postpartum recovery by strengthening the pelvic floor muscles, which can be weakened during pregnancy and childbirth. They can also help prevent vaginal prolapse and other pelvic floor disorders.
- Enhanced sexual performance: Kegel exercises can improve sexual function, especially among women. By increasing blood flow and muscle tone in the pelvic area, kegels can lead to stronger orgasms and more significant sexual pleasure for both partners.
Real-life scenarios where kegel exercises can be helpful include:
- leakage during coughing, sneezing, laughing or exercise
- urgency to urinate or frequent trips to the restroom
- difficulty achieving orgasm or painful intercourse
- straining while urinating or moving bowels
Expert tips
Here are some expert tips for doing kegel exercises correctly:
- Don’t squeeze your buttocks, legs, or abdominal muscles while doing kegels. Focus solely on the pelvic floor muscles.
- Don’t hold your breath while doing kegels. Keep breathing normally and don’t strain yourself.
- Don’t overdo kegels. Doing too many repetitions or holding the contraction for too long can cause muscle fatigue or strain. Start slowly and gradually build up to more repetitions or longer holds.
Some common mistakes people make while performing kegel exercises include:
- Only contracting the anus instead of the pelvic floor muscles.
- Pushing down instead of lifting up.
- Not fully relaxing the muscles between contractions.
Overdoing kegel exercises or doing them incorrectly can cause pelvic floor muscle strain or injury, leading to more problems, such as pelvic pain or discomfort. Be mindful of your body and seek medical attention if you experience any adverse symptoms.
Relaxation techniques
Before and after doing kegels, it’s crucial to relax your pelvic floor muscles. Tensed muscles can lead to discomfort or muscle fatigue. Here are some relaxation techniques to try:
- Breathe slowly and deeply in and out, imagining your pelvic floor muscles loosening up with each exhalation.
- Stretch and move your body, alternating between sitting and standing positions.
- Do some gentle yoga or stretching exercises.
- Take a warm bath or shower.
It’s also essential to relax after your kegel exercise session, allowing your muscles to rest and recover. Don’t strain your pelvic floor muscles during other activities like lifting heavy objects or doing high-impact exercises.
Frequently Asked Questions
Here are some frequently asked questions about kegel exercises:
- How often should I do kegel exercises?
- Can men do kegel exercises?
- How can I tell if kegel exercises are working?
- Do I have to do kegel exercises for the rest of my life?
Answer: You should aim to do kegel exercises at least three to four times a day, with each session consisting of 10-30 reps. Men can also benefit from kegel exercises for urinary continence and sexual function. You can tell if kegels are working if you notice a reduction in urine leakage or improved sexual pleasure. The more you practice kegels, the easier it becomes to incorporate them into your daily routine. You don’t have to do kegels for the rest of your life, but doing them regularly is an effective way to maintain good pelvic floor health.
Conclusion
Kegel exercises are a simple yet effective way to improve bladder control, speed up postpartum recovery, and enhance sexual performance. By doing kegels correctly and regularly, you can strengthen your pelvic floor muscles, prevent or reduce incontinence, and enjoy more significant sexual pleasure. Make kegel exercises a part of your daily routine and be mindful of your pelvic floor health. Seek medical attention if you experience any adverse symptoms or have any questions about your pelvic health.
