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Kegel exercises, also known as pelvic floor exercises, are a simple yet highly effective way to strengthen the muscles of the pelvic floor. These exercises target the group of muscles that support the bladder, uterus, and rectum, helping to improve overall bladder control, sexual function, and even preventing or treating some types of pelvic floor disorders. While Kegels are often associated with women, men can also benefit from incorporating these exercises into their routine. In this guide, we will explore what Kegel exercises are, the benefits they offer, and provide step-by-step instructions on how to perform them correctly to maximize their effectiveness. Whether you are looking to improve your pelvic health or simply maintain a strong and functional pelvic floor, mastering Kegel exercises is a valuable skill that can be easily integrated into your regular fitness routine.
This article was co-written by Allison Romero, PT, DPT. Allison Romero is a pelvic floor specialist, physiotherapist, and owner of Reclaim Pelvic Therapy in the San Francisco Bay Area. With over a decade of experience, Allison specializes in general physical therapy therapies for the treatment of pelvic floor dysfunction. She holds a bachelor of science degree in kinesiology and exercise science from Sonoma State University and a doctorate in physical therapy from the University of Southern California. Allison is a physical therapist in California and a member of the American Physical Therapy Association – Women’s Health Division and the International Pelvic Floor Health Association.
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The pelvic floor muscles, the muscles that support the uterus, bladder, rectum, and small intestine, also known as the “Kegel muscles,” were first described in 1948 by gynecologist Arnpd Kegel. invented the exercise as a non-surgical treatment for the genitals. Incorporating Kegel exercises into your daily routine can help you avoid problems related to your pelvic floor muscles, including urinary and bowel incontinence, and this exercise will also help you improve your quality of life. sex. The most important thing is that you need to learn how to isolate Kegel muscles and then incorporate this exercise into your daily routine. Men can also strengthen the pelvic floor muscles with the PC muscle exercise, the muscle that extends from the pubic bone to the tailbone.
Steps
Preparing for Kegel Exercises
- However, you should not regularly use the method of stopping urination as part of a Kegel routine. Practicing Kegels while urinating can backfire and weaken your muscles.
- If you are a sexually strong woman, you can also ask if your partner feels that your vagina is contracting and releasing during sex.
- One way you can relax your muscles is to place one hand on your stomach and relax your abdomen completely.
- If your back or abdomen is a little sore after each Kegel exercise, this is a sign that you are not doing it correctly.
Do Kegel Exercises
Feel the Results
- You can form the habit of practicing Kegels while performing everyday tasks, such as checking mail or email.
- Once you have found the right level of Kegel practice, you should focus on practicing this habit instead of trying to increase the number of Kegel exercises, or try to overdo it. If you over-exercise, you may experience muscle tension when urinating or defecating.
- Remember that while stopping the flow of urine midstream is a great way to locate your Kegels, you should not perform Kegel exercises while urinating or you could develop problems related to urinary incontinence. urine.
- If needed, your doctor will help you train your body’s biofeedback. This method involves placing a tracking device inside your vagina, and an electrode plate outside. The monitor will tell you about your ability to contract your pelvic floor muscles and how long you can maintain contractions.
- Your doctor may also use an electrical stimulator to help you identify your pelvic floor muscles. During this procedure, a small electrical current is passed into the pelvic floor muscles. When activated, the electric current automatically contracts the muscle. After a period of use, you will be able to reproduce this contraction on your own.
Advice
- Do not hold your breath, squeeze your buttocks or thighs, squeeze your abdomen, or push instead of squeezing or lifting your muscles.
- Once you get used to this exercise, you’ll be able to do it while standing. The important thing is that you should continue to practice during the day and you can practice while washing dishes, while waiting in line, or even while sitting at your desk in the company, during promotional hours. reports between TV shows, or when you are waiting for a traffic light while driving.
- You can do Kegel exercises slowly and quickly at any time and no one will know your progress. Some women find it easier when they incorporate Kegel exercises into their daily routine while driving, reading, watching TV, talking on the phone or using the computer.
- Try to eat healthy food.
- Pregnant women can do kegel exercises.
- Imagine that your lungs are in the pelvis and relax the perineum as you breathe.
- Some yoga moves can be just as impactful as Kegel exercises, so if you’re having a hard time doing Kegels regularly or you’re considering taking a yoga class, now’s the time. fit.
Warning
- Always remember to do Kegel exercises after you have completely emptied your bladder. Kegel exercises when the bladder is full of urine can weaken the pelvic floor and increase the risk of urinary tract infections.
- Kegel exercises should not be done while on the toilet, except to locate muscles. Disruption to the flow of urine can cause a urinary tract infection.
This article was co-written by Allison Romero, PT, DPT. Allison Romero is a pelvic floor specialist, physiotherapist, and owner of Reclaim Pelvic Therapy in the San Francisco Bay Area. With over a decade of experience, Allison specializes in general physical therapy therapies for the treatment of pelvic floor dysfunction. She holds a bachelor of science degree in kinesiology and exercise science from Sonoma State University and a doctorate in physical therapy from the University of Southern California. Allison is a physical therapist in California and a member of the American Physical Therapy Association – Women’s Health Division and the International Pelvic Floor Health Association.
This article has been viewed 120,947 times.
The pelvic floor muscles, the muscles that support the uterus, bladder, rectum, and small intestine, also known as the “Kegel muscles,” were first described in 1948 by gynecologist Arnpd Kegel. invented the exercise as a non-surgical treatment for the genitals. Incorporating Kegel exercises into your daily routine can help you avoid problems related to your pelvic floor muscles, including urinary and bowel incontinence, and this exercise will also help you improve your quality of life. sex. The most important thing is that you need to learn how to isolate Kegel muscles and then incorporate this exercise into your daily routine. Men can also strengthen the pelvic floor muscles with the PC muscle exercise, the muscle that extends from the pubic bone to the tailbone.
In conclusion, kegel exercises are a beneficial way to strengthen the pelvic floor muscles, improve bladder control, and enhance sexual satisfaction. By regularly incorporating kegel exercises into your daily routine, you can experience numerous positive effects on your overall health and well-being. Remember to start with proper identification and isolation of the pelvic muscles, then move on to gradually increasing the duration and intensity of your kegel exercises. It is important to maintain consistency and patience, as results may take time to manifest. Additionally, seeking guidance from a healthcare professional or pelvic floor therapist can provide personalized advice and ensure that you are performing kegel exercises correctly. So, whether you are aiming to alleviate urinary incontinence, recover from childbirth, or enhance your sexual prowess, kegel exercises are a simple yet effective method that can significantly improve the quality of your life. Start taking charge of your pelvic floor health today and enjoy the remarkable benefits that come with regular kegel exercises.
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