Kegel Exercises
What are Kegel exercises and why are they necessary?
Kegel exercises are a special technique aimed at strengthening the pelvic floor muscles. They help maintain the health of the pelvic organs, improve urinary control, and make intimate sensations more vivid. In addition, these exercises can prevent and even help treat pelvic organ prolapse; so they are beneficial for both women and men, at all ages and stages of life.
Structure and function of the pelvic floor muscles
The pelvic floor muscles are a group of muscles and connective tissues located in the lower part of the pelvis; they play a key role in supporting internal organs such as the bladder, bowel, uterus (in women) and rectum. In this sense, these muscles act as a kind of “hammock”, holding the organs in place and allowing them to function properly. Therefore, a weakened pelvic floor can lead to problems such as urinary incontinence, decreased sensation during intimacy, and organ prolapse.
The major muscles of the pelvic floor include:
- Bulbospongiosis muscle - in women, it surrounds the entrance to the vagina, participates in orgasm and compresses the vaginal walls. While in men, it encircles the root of the penis and affects erection and ejaculation.
- Pubococcygeal muscle - responsible for controlling urination and defecation, as well as supporting the pelvic organs.
- The iliopsoas muscle - is involved in the mechanisms of urination and defecation, providing a stable position for the pelvic organs.
These muscles play an important role in overall health, and strengthening them can help prevent or alleviate various problems related to genitourinary function.
How do Kegel exercises help to improve health?
Regularly performing pelvic floor muscle exercises helps improve the functioning of the genitourinary system, prevents problems associated with weakened muscles and has a positive effect on intimacy.
Controlling urination
Weakened pelvic floor muscles can lead to urinary incontinence, especially after childbirth, surgery or as we age. In this sense, regular exercise can help restore their tone, reducing the risk of involuntary urination with exercise, coughing or sneezing.
Prevention of pelvic organ prolapse
Internal organs, such as the bladder or uterus, can shift downward if there is insufficient muscle support. This can happen due to childbirth, obesity, or chronic constipation. This way, Kegel exercises help strengthen the pelvic floor, preventing or reducing prolapse.
Improved sexual function
In women, strengthening intimate muscles increases sensitivity, enhances orgasm and helps avoid discomfort during intimacy. While in men, pelvic floor training helps to control ejaculation, improve erections and increase overall stamina.
Recovery after surgery
After surgery, especially prostate-related surgery, many men experience urinary problems and decreased potency; therefore, regular exercise can help restore body functions faster.
Recovery after childbirth
Women who perform Kegel exercises after childbirth regain muscle tone faster, which improves urinary control and makes intimate life more comfortable.
Proper Kegel exercise technique
Kegel exercises are a simple but effective way to strengthen the pelvic floor muscles. The main thing is to correctly identify which muscles to use and follow the technique.
How to find the right muscles?
Before you start, it's important to feel which muscles are working. There are two ways to identify them:
- Stopping urination - try pausing the flow for a second while urinating. Those muscles that tense up at that moment are the pelvic floor.
- Gas retention - imagine that you need to hold back the release of gas. If you feel tension around your anus and perineum, then the muscles are engaged correctly.
Once you have found these muscles, you can move on to the exercises.
What is the correct way to do it?
- Find a comfortable position - for beginners, lying down or sitting is the best way to perform the exercises.
- Squeeze your pelvic floor muscles as if you were trying to hold back urination.
- Hold the tension for 3-5 seconds, then relax the muscles completely.
- Repeat 10-15 times. It is optimal to perform 3 approaches a day.
How to complicate the exercises?
When the muscles get stronger, you can increase the contraction time to 10 seconds and perform exercises in different positions - standing, while walking or even during everyday activities. This will give you extra exercise and speed up the strengthening of your muscles.
Regular exercise will not only help to improve urinary control, but also to increase sensation in intimate life, and prevent problems associated with weakening of the pelvic floor. The main thing is to do the exercises correctly and without fanaticism.
Kegel exercises for men: what are they for?
Although these exercises were originally developed for women, they are just as beneficial for men. Regular pelvic floor training helps:
- Improve urinary control, which is especially important after prostate surgery.
- Strengthen erectile function and increase stamina in intimate life.
- Reduce the risk of premature ejaculation by helping to better control the body's processes.
Typical mistakes when performing Kegel exercises
To maximize the benefits of your workout, it's important to avoid common mistakes that can reduce effectiveness or even cause discomfort.
- Tensing the wrong muscles
Many people mistakenly engage the muscles of the abdomen, buttocks or thighs. Kegel exercises focus solely on the pelvic floor muscles, so it's important to focus on working them without including other muscle groups.
- Improper breathing
During the exercises you should not hold your breath. On the contrary, breathe evenly and calmly, so as not to create unnecessary tension in the body.
- Overexertion
Trying to exercise too often or performing too long a contraction can overwork the muscles and cause discomfort. It is important to exercise in moderation and gradually increase the load.
When can I expect results from Kegel exercises?
With regular training, the first improvements are usually felt after 4-6 weeks; however, the speed of progress depends on the initial condition of the muscles and the regularity of exercise. People whose pelvic floor problems are more pronounced, for example, with organ prolapse, may notice positive changes after a longer period of time. The main thing is to practice systematically and not to abandon the exercises after the first improvements.
Useful tips for effective training
To maximize the benefits of Kegel exercises, it is important to follow a few guidelines.
1. Make exercise a habit
To avoid forgetting to exercise, you can set reminders on your phone or link the exercises to your daily activities, such as brushing your teeth or watching TV.
2. Be patient
You shouldn't expect instant results, especially if your pelvic floor muscles are weak. Regularity and a gradual increase in exercise are key to success.
3. Make the exercises more difficult
Over time, try doing them in a standing position. This will make it more difficult as the muscles will be working against gravity, which will strengthen them more.
FAQ`s
How do I check if I'm doing Kegel exercises correctly?
To make sure you are using the right muscles, pay attention to how you feel. If during the exercise you feel a slight contraction and tightening of the inner muscles of the pelvis, while the abdomen, buttocks and thighs remain relaxed, then the technique is correct. An additional reference point is the sensation of muscle lifting in the perineal area, which indicates correct activation of the pelvic floor.
Are Kegel exercises safe during pregnancy?
Yes, they are not only possible, but also useful to perform. Regular exercise helps to strengthen the muscles of the pelvic floor, which contributes to an easier labor and speeds up the body's recovery after the birth. However, it is recommended to consult a doctor before starting to exercise to make sure that there are no contraindications and to choose the optimal training regimen.
How often should I do Kegel exercises?
Beginners are recommended to start with 10-15 contractions three times a day. As the muscles get stronger, you can gradually increase the number of repetitions and the duration of each contraction.
How do you identify your pelvic floor muscles?
There are several ways to help you feel the right muscles working.One of them is to try to stop the flow for a few seconds during urination. Those muscles, which will tense up, are the pelvic floor. However, you should not do this too often, as it can disrupt the natural process of emptying the bladder.Another way is to visualize that you need to hold back the release of gas; if you feel tension around the anus, it means that the pelvic floor muscles are engaged correctly. It is important not to tense the thighs, buttocks and abdomen, as these muscle groups should not be involved in the exercise.
What should I do if Kegel exercises do not work?
If no change is felt after six weeks of regular training, it is possible that the exercises are performed incorrectly or the cause of the problem requires a more comprehensive approach. In this case, it is worth consulting a specialist - a doctor or physiotherapist who deals with pelvic floor health. They will help to determine whether the right muscles are being used correctly and, if necessary, will draw up an individual program that takes into account the peculiarities of your body.
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