Many individuals overlook the importance of their pelvic floor, but this area serves various vital functions that merit attention.
The pelvic floor consists of muscles that create the base of the pelvic cavity, providing support to the uterus, bladder, and rectum, and aiding in the control of bodily functions such as urination, defecation, and vaginal delivery.
Similar to other muscles, those in the pelvic floor require regular exercise to maintain strength and functionality. This ensures they can perform their roles efficiently and effectively. One effective method to promote pelvic floor health is by practicing Kegel exercises.
Here’s all you need to know about kegels:
What Are Kegel Exercises?
Kegel exercises are designed to strengthen the pelvic floor. These exercises involve contracting and relaxing the pelvic floor muscles, similar to the motion of stopping and restarting the flow of urine.
According to the Cleveland Clinic, Kegel exercises can be helpful for issues stemming from weak pelvic floor muscles, such as urinary incontinence (leakage of urine) and accidental passing of gas and stool. These problems are more common in older adults and individuals who have given birth.
Strong pelvic muscles may also aid in childbirth and recovery, and Kegels have the potential to enhance sexual pleasure.
No gym membership or special equipment is required for Kegel exercises. They can be done anywhere, anytime, and in various positions – sitting, standing, or lying down. Therefore, they can be performed at your convenience, but consistency is key.
Kegel exercises are meant to be performed daily. Like any muscle in the body, you need consistent, repetitive activity to see results.
The general recommendation is to do Kegels three times per day, aiming for three sets of 10 to 15 repetitions, according to Mayo Clinic.
However, Kegel exercises may not be suitable for everyone. While individuals with a weak pelvic floor or urine leakage may benefit from Kegels, they are not suitable for everyone. For example, women experiencing painful sex may not benefit from Kegel exercises, as they can lead to excessive tightening of the vaginal muscles, resulting in discomfort during intercourse.
It’s important to consult your doctor before incorporating Kegel exercises into your routine.
Kegel Exercises Health Benefits
Kegel exercises offer potential health benefits for both men and women, as recommended by doctors. Here are some advantages you can expect:
- Lowers Risk of Urinary Incontinence
Kegel exercises offer potential benefits in reducing the risk of urinary incontinence, a common condition affecting many individuals, particularly women.
Pregnancy, childbirth, and menopause can weaken the pelvic floor muscles, leading to difficulties in controlling urine flow. Additionally, pelvic floor muscles tend to weaken with age. Kegel exercises specifically target these muscles, helping to strengthen them over time.
Research suggests that Kegel exercises can effectively prevent and treat urinary incontinence, particularly in women who have recently given birth or those over the age of 65. Following a Kegel exercise program has been shown to lead to significant improvements in urine leakage and overall quality of life for women with urinary incontinence.
While urinary incontinence symptoms tend to increase with age, even young women in their late teens and twenties may experience incontinence. Therefore, starting Kegel exercises earlier in life can serve as a preventive strategy against urinary incontinence.
While urinary incontinence is more commonly associated with women, up to 5 percent of men also experience this condition. Mayo Clinic suggests that men can also benefit from Kegel exercises, which can help strengthen pelvic floor muscles and improve bladder control.
Incorporating Kegel exercises into one’s routine can contribute to better pelvic floor health and may reduce the risk of urinary incontinence, improving overall quality of life.
- Helps Improve Pregnancy Labor Recovery
While research on the specific benefits of Kegel exercises during pregnancy is limited, healthcare providers may recommend them to pregnant individuals to aid in labor and postpartum recovery.
As the baby grows, the increasing weight can exert pressure on the pelvic floor muscles. These exercises can help strengthen these muscles, improving their ability to support the growing baby and reducing the risk of pelvic floor dysfunction.
Strengthening the pelvic floor during pregnancy may also contribute to a smoother labor and delivery process.
Strong pelvic floor muscles can assist in the labor process by providing support and strength during contractions. Kegel exercises can enhance muscle tone and endurance, potentially making it easier for individuals to push during childbirth.
After childbirth, Kegel exercises play a crucial role in postpartum recovery. They help individuals regain bladder control by strengthening the pelvic floor muscles, which may have been weakened during pregnancy and childbirth.
Additionally, these can aid in healing the perineum, the area between the vagina and anus, by promoting blood flow and muscle strength in this region.
While more research is needed to fully understand the impact of these exercises during pregnancy, many healthcare providers recommend incorporating them into prenatal care to support pelvic floor health, facilitate labor, and promote postpartum recovery.
Always consult with your healthcare provider before beginning any exercise regimen during pregnancy.
- Strengthening of Pelvic Floor Muscles
Kegel exercises are specifically designed to strengthen the pelvic floor muscles, which provide essential support to various organs. These muscles act like a flexible hammock, supporting organs such as the bladder, uterus, and rectum. They also contract or close around the urethra and rectum to control the release of urine, feces, and gas.
According to a systematic review of 18 randomized controlled trials, Kegel exercises can effectively treat pelvic organ prolapse, a condition where one or more pelvic organs (such as the vagina, uterus, bladder, and rectum) sag. This condition affects up to 50 percent of women over the age of 50.
However, it’s important to note that treating pelvic organ prolapse typically involves more than just Kegel exercises.
Individuals with this condition typically work with a physical therapist who assesses their condition, devises a personalized treatment plan, and provides ongoing feedback during follow-up appointments. In some cases, surgery may be necessary if physical therapy alone doesn’t alleviate symptoms, as mentioned by Harvard Health.
- Can Improve Bowel Control
Strong pelvic floor muscles not only support bladder health but also contribute to better bowel control.
Pelvic floor muscles play a crucial role in supporting the rectum, which is part of the bowels. By strengthening the muscles in the anus, pelvic floor, and rectum, Kegel exercises make it easier to control the passage of gas and stool. This can help reduce instances of fecal incontinence, where individuals experience difficulty controlling bowel movements.
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), pelvic floor exercises, including Kegel exercises, have been shown to significantly improve fecal incontinence and overall quality of life, particularly in men.
Clinical trials have demonstrated the effectiveness of pelvic floor exercises in enhancing bowel control and reducing instances of fecal leakage.
While there is promising evidence of the benefits of Kegel exercises for improving bowel control in men, more research is needed to understand their effectiveness in women, especially before and after childbirth.
A meta-analysis of 46 trials suggests that further investigation is necessary to determine the impact of Kegel exercises on fecal incontinence in women.
- May Increase Sexual Satisfaction
Engaging in Kegel exercises can potentially lead to improved sexual experiences for both women and men.
By tightening the muscles surrounding the vagina, Kegel exercises may contribute to increased sexual satisfaction. Strengthening the pelvic floor muscles can enhance sensations during intercourse and improve overall vaginal tone, leading to greater sexual pleasure.
Also, men who incorporate these exercises into their routine may experience several benefits related to sexual function. Kegels can help men achieve greater control over ejaculation, allowing them to prolong sexual encounters and delay orgasm.
Additionally, strengthening the pelvic floor muscles may result in enhanced sensations during orgasm, leading to a more satisfying sexual experience.
While these exercises have the potential to enhance sexual satisfaction for both genders, individual experiences may vary. It’s important to note that consistent and proper practice of Kegel exercises is key to realizing these potential benefits.
Moreover, open communication with a partner about sexual preferences and experiences can further enhance intimacy and satisfaction in the bedroom.
How to Perform Kegel Exercises
Before beginning Kegel exercises, it’s essential to locate and isolate the pelvic floor muscles. Follow these steps to ensure proper technique:
- Identify the Pelvic Floor Muscles: Start by stopping your urine midstream during urination. The muscles you engage to accomplish this are your pelvic floor muscles. However, avoid regularly practicing Kegels while urinating, as it can harm the bladder and kidneys.
- Empty Your Bladder: Before initiating Kegel exercises, ensure that your bladder is empty to prevent any discomfort during the exercise.
- Perform the Exercises: Once you’ve identified the pelvic floor muscles and emptied your bladder, you’re ready to perform Kegel exercises. Follow these steps:
- Tighten your pelvic floor muscles and hold the contraction for 10 seconds.
- Relax the muscles completely for another 10 seconds.
- Repeat this sequence 10 times in a row.
- Frequency: Aim to perform Kegel exercises three times a day for optimal results. Initially, start with shorter squeeze durations of 3 to 5 seconds and gradually work your way up to holding the contraction for 10 seconds.
Consistency and proper technique are key to reaping the benefits of Kegel exercises. If you encounter difficulty locating or isolating the pelvic floor muscles, consider consulting with a doctor or pelvic floor specialist for guidance.
Bottom Line
A strong pelvic floor is crucial for both men’s and women’s overall health. Weak pelvic floor muscles can lead to issues such as urinary incontinence (leaking pee) and the unintentional passage of gas and stool.
Kegel exercises are a beneficial method for strengthening these muscles, potentially improving symptoms related to urinary incontinence and enhancing childbirth experiences. Additionally, some individuals may find that Kegels contribute to increased sexual pleasure.
However, it’s important to note that Kegel exercises may not be suitable for everyone. Consulting with a doctor before beginning Kegels is recommended to ensure they are appropriate for individual needs and circumstances.