Kegel exercises are basically non surgical treatment for genital relaxation. Named after gynecologist Arnold Kegel, these exercises help one strengthen the pelvic floor muscles, namely the muscles under the uterus, bladder, and the rectum and have been found to be particularly beneficial during pregnancy. They have been found to help in healing of tear and episotomy after birth, since Kegels improve circulation to the vaginal and the rectum area.
What are they?
Kegel exercises help you to strengthen the pelvic floor muscles in which you have to squeeze in or contract the Kegel muscles (lavatory muscles) and hold that position for a few seconds then release them. This should be done several times and can be performed almost anywhere.
How to do?
Locating your pelvic muscles is not that difficult. For women when you take a leak next time try to stop the flow of your urine in mid-stream. This is the basic move of Kegel exercise and the muscles you have to work on. For ladies who are working on their vaginal muscles, you have to insert your finger in your vagina and contract muscles around it. These are the muscles where you have to work on. You could also ask your partners help to do Kegels. To locate their muscles, men have to contract there anus in such a way that they are avoiding the urge to pass gas. After locating the right muscles you have to contract these muscles for 4-5 seconds and release them for 4-5 seconds repeatedly.
When to do?
You can do these exercises anywhere and at any time. To do Kegel exercises you don’t need to be in any special position or place. You can always do them in sitting or standing, working in office, at home or whenever you find time to do them. Some people prefer to Kegel exercise while lying down. You should repeat them three times a day with at least ten repetitions each time. It is best to do Kegel exercise with an empty bladder, avoid holding breath and breathe freely. Do not stop yourself from urinating with Kegel exercises otherwise you will increase the chances of urinary tract infections and weaken the muscles.
Till when should they be done?
For some people Kegel exercise are found to be very beneficial. They show positive results in time of just few weeks whereas for some it takes months. You can keep continue doing Kegel exercises till you achieve desired results and even continue to do them after that. Kegel exercise does not have any harmful effects as such, so there should be no problem for you to not follow this exercise. Before starting and discontinuing make sure to consult with your doctor or gynecologist. You should see that you don’t have any complications related to your urinary tract, uterus or pelvic muscles before continuing to do Kegel exercises.
Benefits of Kegel Exercise
Pelvic muscles are weakened by many reasons that include pregnancy, child birth, surgery, aging, being overweight, or due to having too much sexual episodes. If you have gone through any of these factors or facing any of this condition you can include Kegel exercises in your time schedule.
- Mostly while sneezing or coughing some of us might leak urine to stop yourself from doing this you can do Kegel exercises.
- To prevent urinary incontinence Kegel exercises can be done during pregnancy or after child birth.
- For men, Kegel exercises can help you improve or regain your bladder control. Those men with urinary incontinence due to weak urinary sphincter, resulted from surgery of any kind can find Kegel exercises very useful.
- Kegel exercise can help you improve erection.
- Women who have difficulty in reaching orgasm can do Kegel exercise it can help you achieve intense orgasm and do well to your sexual life.
- During pregnancy or delivery the pelvic floor is stretched and weakened; Kegel exercises will help you tone these muscles in less time.
- Women with uterine prolapse can also take advantages from Kegel exercise.
Kegel exercises are followed by those, who want to strengthen the muscles of pelvic floor. Mostly people confuse Kegel exercise with a kind of exercise, which can only be followed by women. Both men and women who have problems with urine leakage or bowel control can take benefits from Kegel exercises. The aim of Kegel exercises is to improve muscle tone by strengthening muscles of the pelvic floor.