Kegel exercises have garnered attention for their potential benefits in improving pelvic floor strength and addressing various health concerns and may be part of pelvic floor physical therapy. Yet, amid the popularity, there are misconceptions and uncertainties surrounding this simple yet powerful exercise. Let’s delve into the truth about Kegels, exploring their benefits, debunking myths, and understanding how to perform them correctly for optimal results.
What are Kegel Exercises?
Kegel exercises, named after Dr. Arnold Kegel who developed them in the 1940s, involve contracting and relaxing the pelvic floor muscles. These muscles support the bladder, uterus, rectum, and intestines. Strengthening them through regular exercises can improve bladder and bowel control, enhance sexual function, and potentially prevent pelvic organ prolapse. While this blog is talking about Kegels, it is also important to note that the pelvic floor can be strengthened with exercises other than Kegels such as core work and leg strengthening.
The Benefits of Kegel Exercises
Improved Bladder Control
Strengthening the pelvic floor muscles can help prevent or reduce urinary incontinence, especially common in women after childbirth or during menopause. Kegels can also benefit men who experience urinary leakage due to prostate surgery or other conditions.
Enhanced Sexual Function
Strong pelvic floor muscles can contribute to improved sexual sensation and orgasm intensity for both men and women. By increasing blood flow to the pelvic region and enhancing muscle tone, Kegels may positively impact sexual health.
Prevention of Pelvic Organ Prolapse
Pelvic organ prolapse occurs when the pelvic organs descend into the vaginal canal due to weakened pelvic floor muscles. Regular Kegel exercises can help maintain muscle strength and support, reducing the risk of prolapse. Performing Kegels can also help reduce prolapse symptoms.
Postpartum Recovery
Women often experience weakened pelvic floor muscles after childbirth, leading to issues like urinary incontinence. Performing Kegels during the early postpartum period can help improve blood flow to the area and restore the “brain muscle” connection can be lost during childbirth due to the stretching and potential tearing of the pelvic floor muscles.
Common Myths about Kegel Exercises
Only for Women
While Kegels are often associated with women’s health, men can also benefit significantly from these exercises. They can help improve bladder control and sexual function, especially after prostate surgery.
Everyone needs to do Kegels
Individuals who are suffering from pelvic pain or too much tension in the pelvic floor do not need to do Kegels. Typically, these folks need to work on stretching & relaxing their pelvic floor. Also someone who is pregnant may or may not need to do Kegels. While there are benefits, if you are pregnant and not experiencing any pelvic floor symptoms it is best to work on relaxing your pelvic floor and pelvic mobility as the pelvic floor muscles do not need to be strong in order to give birth.
How to Do Kegel Exercises Properly
Finding the Correct Muscles
To locate your pelvic floor muscles, imagine stopping the flow of urine midstream or tightening the muscles that prevent passing gas. Avoid tightening the abdomen, buttocks, or thighs.
Practice the Technique
Contract your pelvic floor muscles and hold for a count of 3-5 seconds, then relax for the same duration. Aim for 10-15 repetitions, 3 times a day. Gradually increase the hold time and number of repetitions as your muscles strengthen.
Consistency is Key
Like any exercise, consistency is crucial for seeing results. Incorporate Kegel exercises into your daily routine, such as during TV commercials, while sitting at your desk, or before going to bed.
While kegels can help improve conditions such as incontinence and prolapse it is important to understand that full recovery includes addressing whole body movement, breathing and strength of the core. Seeing a pelvic floor physical therapist is the best way to understand your body’s specific needs. Kegels are only a small part of the equitation, yet due to being able to perform them anywhere can be easily incorporated into a routine.
Are you struggling with pelvic floor issues or not sure if Kegels are right for you? Contact us today to speak with a member of our team to see how we can help you!
