Do you find yourself facing issues like urinary incontinence or weak pelvic floor muscles? Fret not, as the solution may be simpler than you think. kegel exercises are an easy and effective way to strengthen your pelvic floor muscles and address various discomforts related to it. In this guide, we'll dive into what kegel exercises are, their benefits, steps to perform them correctly, and more. So read on and give your pelvic floor the TLC it deserves!
What are kegel exercises?
kegel exercises, named after Dr. Arnold Kegel who first introduced them in the 1940s, are a series of simple muscle contractions designed to strengthen the pelvic floor muscles. These muscles support the uterus, bladder, small intestine, and rectum, playing a crucial role in maintaining the proper functioning of your pelvic organs. For both men and women, strong pelvic floor muscles are essential to prevent and manage issues like urinary incontinence, support pregnancy, and maintain overall pelvic health.
Why you should do kegel exercises: Benefits
- Strengthens pelvic floor muscles: Regular practice of kegel exercises helps to strengthen and tone your pelvic floor muscles, ensuring optimal functionality of your pelvic organs.
- Prevents and treats urinary incontinence: kegel exercises have been proven to effectively reduce the occurrence of stress incontinence or the involuntary release of urine during sudden movements such as coughing, laughing, or sneezing.
- Supports pregnancy and childbirth: Pregnant women who perform kegel exercises have been reported to have an easier labor and delivery as it strengthens the pelvic floor muscles, which are crucial during these processes.
- Enhanced sexual function: For women, strong pelvic floor muscles can result in increased sexual pleasure and orgasms, while men can benefit from improved erectile function and ejaculation control.
- Improves bowel control: kegel exercises can also help in managing fecal incontinence by strengthening the rectal muscles.
How to do kegel exercises properly: Step-by-step guide
- Identify the right muscles: The first step in performing kegel exercises correctly is identifying the pelvic floor muscles. To do this, try to stop urination midstream or tighten the muscles that prevent you from passing gas. These are your pelvic floor muscles.
- Create a routine: Set aside time each day to perform kegel exercises. Aim for at least three sets of 10-15 repetitions daily.
- Find a comfortable position: Initially, it might be easier to perform Kegels while lying down. As your muscles strengthen, you can progress to doing them while sitting or standing.
- Contract and hold: Tighten your pelvic floor muscles as if trying to stop urine or gas flow. Hold the contraction for 3-5 seconds, then relax for the same duration. Ensure that you're breathing normally throughout and not tensing other muscles, like your abdomen, thighs, or buttocks.
- Increase gradually: As you get accustomed to the exercise, increase the hold time to up to 10 seconds while maintaining a relaxed state for the same duration in between contractions.
- Be consistent: Perform kegel exercises daily for the best results. Remember – consistency is key!
Proper kegel exercises Example:
Let's say you are a busy mom trying to squeeze in kegel exercises in between your daily tasks. Choose a time when you can find a quiet space and focus, such as when your child takes a nap or while taking a shower. Start by lying down on your bed or the floor, and follow the step-by-step guide mentioned earlier. Gradually increase the intensity and duration of your contractions and set reminders on your phone to ensure you're consistent with your routine. Soon enough, you'll begin to notice improvements in your pelvic floor muscle strength and overall health.
Congratulations on taking the first step towards better pelvic health with kegel exercises! Keep practicing consistently and reaping the benefits of your efforts. If you enjoyed this guide, don't forget to share it with your friends and loved ones so they can get in on the pelvic floor strengthening action too. Additionally, be sure to explore our other guides on Pelvic Floor Therapy for more useful information and resources. As always, remember to consult your healthcare professional if you experience any pain or discomfort during your kegel exercises or have any concerns about your pelvic health. Here's to a healthier, happier you!
