Kegel exercises that most people overlook are a powerful way to improve pelvic health. The pelvic floor muscles, which are vital for many body functions, are the focus of these workouts. This article seeks to explain their advantages, emphasize their significance, and offer helpful guidance on how to efficiently attain them.
I. What are Kegel exercises?
These exercises which bear Dr. Arnold Kegel’s name, entail tensing and releasing the pelvic floor muscles. Vital organs including the bladder, intestines, and uterus in women are supported by this group of muscles. Urinary incontinence and difficulties during sexual relations are only two issues that might result from a weak pelvic floor. By strengthening these muscles, Kegel exercises aim to prevent or treat these issues.
II. Types of Kegel exercises:
Kegel exercises are not limited to just one method. There are different variations suitable for different levels and needs.
Here are some common types of Kegel exercises:
1. Basic Contractions:
– Description: This type of Kegel exercise involves contracting and then releasing the pelvic floor muscles. It is the most basic kind.
– How to do it: Take a three to five-second
contraction and a corresponding relaxation of your pelvic floor muscles. Three times a day, complete a set of ten repetitions.
2. Long contractions:
– Description: These contractions aim to strengthen the resistance of the pelvic muscles.
– How to do it: Contract your pelvic muscles and hold the contraction for 10 to 15 seconds before releasing them. Repeat 5 to 10 times, with plenty of rest between each repetition.
3. Speed exercises:
– Description: aim to improve the ability of muscles to react quickly.
– How to: Contract and release your pelvic floor muscles as quickly as possible. Perform 10 to 20 repetitions of these rapid contractions.
4. Progressive exercises:
– Description: These exercises gradually increase in intensity.
– How to do it: Start with basic contractions, then gradually increase the duration and intensity of the contractions over the weeks.
5. Biofeedback exercises:
– Description: Use devices to provide visual or audio feedback on physical performance.
– How to do it: These devices are often used after consultation with a healthcare professional. They help visualize, control, and improve the performance of Kegel exercises.
6. Kegels with tips:
– Description: Some use tips like vaginal cones or Kegel balls to increase resistance.
– How to do it: These accessories are inserted into the vagina before performing Kegel contractions. They provide additional resistance, thus strengthening the muscles.
III. Benefits of Kegel exercises:
– Better bladder control:
Kegel exercises are particularly effective in strengthening the urinary sphincter and pelvic floor muscles. This reinforcement helps prevent urinary leakage, a common problem in women after childbirth and in men after certain prostate treatments. By improving muscle control, these exercises also help manage symptoms of overactive bladder.
– Improved sexual health:
Kegel exercises have the potential to improve blood circulation in the pelvic area in women, which may amplify orgasm and other sexual sensations. These exercises can help men regulate their ejaculation and improve erectile function. Regularly practicing these exercises contributes to better overall sexual health and greater satisfaction.
– Postpartum recovery:
The muscles of the pelvic floor may weaken after delivery. By strengthening these muscles, enhancing pelvic blood circulation, and lowering the likelihood of postpartum urine incontinence, Kegel exercises hasten the healing process. They are often recommended in perineal rehabilitation programs.
– Pelvic Organ Prolapse Prevention:
The rectum, uterus, and bladder are examples of pelvic organs that depend on a robust pelvic floor for support. By strengthening these muscles, Kegel exercises help prevent prolapse, when the pelvic organs sag or push into the vagina. This prevention is particularly important in postmenopausal women, where the risk of prolapse increases with age.
IV. Advice and precautions:
– Breathing during exercises:
Breathing regularly is vital when performing Kegel exercises. Exercise efficiency can be decreased by holding your breath or by tightening other muscle groups, such as the thighs, buttocks, or belly.
– Medical consultation in case of pain:
If you feel pain or discomfort during exercises, it is essential to stop and consult a health professional. Pain may indicate poor technique or an underlying condition requiring medical attention.
Conclusion:
Kegel exercises when performed correctly, can provide significant benefits for pelvic health. It is recommended to integrate them into your daily routine to maximize their benefits.
The success of Kegel exercises depends largely on the correct identification and use of the pelvic floor muscles. It’s essential to make sure you’re hitting the right muscles, avoiding straining the muscles in your thighs, abdomen, or buttocks.
For those who have difficulty identifying the correct muscles, a consultation with a physiotherapist or medical specialist may be helpful.
