kegel exercises are an incredibly popular and effective approach to strengthening the often overlooked pelvic floor muscles. These important muscles not only support the pelvic organs but also play a significant role in sexual function, urinary continence, and overall well-being. In this article, we'll dive into the specifics of kegel exercises, their numerous benefits, and provide you with step-by-step examples to get you started on your pelvic floor strengthening journey.
Understanding the Pelvic Floor Muscles
The pelvic floor is a group of muscles that span the bottom of the pelvis, cradling the organs within it, including the bladder, uterus (in women), and rectum. These muscles play a key role in the control of urination, bowel movements, and even sexual function. If weakened, the pelvic floor can cause issues such as urinary incontinence, organ prolapse, and sexual dysfunction.
What are kegel exercises?
kegel exercises, named after American gynecologist Dr. Arnold Kegel who developed them in the late 1940s, involve intentionally contracting and relaxing the pelvic floor muscles. This exercise has primarily been associated with women, especially after childbirth, but it is important for men as well. Regularly performing kegel exercises can help prevent the development of, or treat existing, pelvic floor issues.
How to Perform kegel exercises
Step 1: Identifying the Right Muscles
Before you start performing kegel exercises, it is essential to ensure you are targeting the correct muscle group. To identify your pelvic floor muscles, try to stop your urine flow mid-stream. The muscles you use to do this are your pelvic floor muscles. Note that stopping your urine flow is just a method for identifying the muscles and should not be done regularly during kegel exercises.
Step 2: Technique
- Find a comfortable position. kegel exercises can be performed while sitting, standing, or lying down – choose the position that works best for you.
- Once you've found and engaged your pelvic floor muscles, tighten them as much as you can, and hold this contraction for 5 seconds. Be mindful not to strain or contract your abdominal, thigh, or buttock muscles.
- Relax your pelvic floor muscles for 5 seconds.
- Repeat steps 2-3 for a total of 10 repetitions, 3 times per day (morning, afternoon, and night).
Variations and Progression
Over time, as the muscles grow stronger, you can increase the duration of both the contraction and relaxation phases. Aim to hold and release for 10 seconds each. Additionally, you can incorporate the following variations to your kegel exercises:
- Quick Flicks: Quickly contract and release your pelvic floor muscles 10-15 times in a row.
- Elevator Kegels: Imagine your pelvic floor as an elevator moving through floors. Gradually contract your muscles, lifting them up through each “floor” until they are fully contracted. Reverse the process to slowly lower the elevator back to the starting position.
- Bridges: While lying on your back with your knees bent, lift your hips by engaging your pelvic floor and gluteal muscles. Holding the contraction, slowly lower your hips back down to the ground.
Examples Of kegel exercises Example:
Jane, a new mother, has been experiencing some mild urinary incontinence since giving birth. Her doctor recommended she try kegel exercises to help strengthen her pelvic floor. Initially, Jane found it challenging to identify the correct muscles, but after using the urine flow method, she became more confident in her muscle engagement. Following the outlined routine, Jane performs her kegel exercises three times a day and has gradually increased the contraction and relaxation times to 10 seconds each. After six weeks of consistent practice, her urinary incontinence has significantly improved.
Pelvic floor health is crucial to overall well-being, and it is essential to keep these muscles strong and functioning optimally. By incorporating kegel exercises into your routine, you can reap the many benefits associated with a robust and supple pelvic floor. We hope this guide has provided you with the knowledge and tools necessary to embark on your pelvic floor strengthening journey. Please share this article with others, explore our other guides on Pelvic Floor Therapy, and remember – it's never too late to start prioritizing your pelvic floor health.
