Dominic Stone
Kegel exercises, also known as pelvic floor exercises, are simple exercises that can be done to treat bladder problems and improve bowel control. Kegel exercises help strengthen the pelvic floor muscles that support the bladder, rectum, and uterus. These muscles can help prevent the accidental release of urine, stool, or gas. Kegel exercises can be done in different ways and positions, such as lying down, sitting, or standing, and involve repeatedly contracting and relaxing the pelvic floor muscles.
| Characteristics | Values |
|---|---|
| Definition | Exercises to strengthen the pelvic floor muscles |
| Other Names | Pelvic floor exercises, pelvic floor muscle training |
| Function | Preventing urine, stool, or gas leakage |
| Benefits | Improved bladder and bowel control, improved sexual health, better orgasms, easier pregnancy and delivery |
| Risks | Tense or tight muscles, pain if incorrect muscles are used |
| How to Do | Contract and relax the pelvic floor muscles, can be done lying down, sitting, or standing |
| Frequency | Three positions, several times a day, for several minutes at a time |
| Time to Effect | One to three months |
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What You'll Learn
What are Kegel exercises?
Kegel exercises, also known as pelvic floor exercises, are a way to strengthen the muscles in your pelvic floor. The pelvic floor muscles support organs in your pelvis, such as your bladder, bowel, and vagina. These muscles help to hold your organs in place and assist with bodily functions like urination, defecation, and sex.
Kegel exercises are beneficial for both people with vaginas and people with penises. They can help prevent issues such as leaking urine, accidental defecation, and passing gas. Additionally, Kegel exercises can improve sexual health and enhance orgasms.
To perform Kegel exercises, you lift, hold, and then relax your pelvic floor muscles. It may be helpful to imagine your pelvic floor as a claw vending machine. Visualize the metal claw extending downward, opening up, and then closing to pick up an item. The closing and upward motion of the claw mimics the movement of a Kegel exercise.
Start by doing a few Kegels at a time and gradually increase the duration and number of repetitions in each session. You can find your pelvic floor muscles by trying to stop the flow of urine while sitting on the toilet or by inserting a finger into your vagina and squeezing the muscles around it. However, it is important to not do too many Kegels, as this can cause your muscles to become too tense or tight.
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How to identify pelvic floor muscles
The pelvic floor is a group of muscles and tissues that form a supportive base for the pelvis, maintaining proper bladder, bowel, and sexual functions. It is important to identify and exercise these muscles to keep them strong and healthy. Here are some techniques to help you identify your pelvic floor muscles:
Saddle Sitting
Roll up two to three towels and sit on them as you would on a horse, either on a chair or the ground. This position will be a little uncomfortable as you are directly addressing the pelvic floor's first layer. As you inhale, the pelvic floor stretches and pushes down on the towel roll. As you exhale, the pelvic floor contracts, and you will feel a lift and relief from the towel roll.
Relax and Focus on the Perineal Area
Find a comfortable place to lie down or sit upright. Focus on the perineal area, which is the area between the genitals and anus. The pelvic floor muscles should be soft and relaxed. Now, try to stop the flow of urine and prevent yourself from passing wind by slowly contracting or tensing your muscles inward. Ensure you don't squeeze your buttocks or inner thighs. If you can do this, you've correctly identified your pelvic floor muscles.
Hands and Knees Position
This position is often used in the cat and cow poses in yoga. Breathe in as you assume the cat pose, and as you breathe out, lift your knees about 1-2 inches off the ground.
Side-lying, Sitting, or Lying on Your Belly
If you're having trouble identifying your pelvic floor muscles, try changing positions. You can lie on your side, sit, or lie on your belly. Remember to relax all your muscles and take several slow deep breaths before trying your exercises.
Once you've identified your pelvic floor muscles, practice contracting and relaxing them to become more familiar with the feeling. Contracting these muscles helps strengthen them, improving the support of your bladder, bowel, and other pelvic organs.
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Benefits of Kegel exercises
Kegel exercises, also known as pelvic floor exercises, were first described in 1948 by Arnold Kegel for strengthening the pelvic floor muscles. The pelvic floor muscles support the bladder, bowel, and womb, and hold these organs in place. Weak pelvic floor muscles can cause urine and fecal incontinence, as well as accidental passing of gas.
Preventing Incontinence
Kegel exercises can help prevent urinary and fecal incontinence by strengthening the pelvic floor muscles. Weak pelvic floor muscles can cause urine and fecal leakage, and Kegel exercises can help keep these muscles strong and improve bladder and bowel control.
Pregnancy and Postpartum
Kegel exercises can be particularly beneficial during and after pregnancy. They can help with bladder control, supporting the weight of the fetus, and pushing during vaginal delivery. They may also aid in perineal healing after childbirth. Performing Kegel exercises during pregnancy may give women greater control over their pelvic muscles during labor and delivery, making the process easier.
Sexual Health
Kegel exercises can improve sexual health and enhance orgasms for both men and women. They help strengthen the pelvic floor muscles, which are important for sexual function.
Preventing Pelvic Organ Prolapse
Weak pelvic floor muscles can lead to pelvic organ prolapse, where pelvic organs sag or bulge into the vagina. Kegel exercises can help prevent this by strengthening the muscles that support these organs, keeping them in their correct position.
Improving Muscle Tone and Strength
Kegel exercises can improve the muscle tone, strength, contraction rapidity, and endurance of the pelvic floor muscles. This can lead to improved quality of life and reduced urinary symptoms, especially in older individuals who may experience age-related muscle loss.
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Risks of Kegel exercises
Kegel exercises, also known as pelvic floor exercises, involve tightening and then releasing the muscles in the pelvic floor to strengthen them. These exercises are beneficial for both people with vaginas and people with penises. The pelvic floor muscles support organs in the pelvis, such as the bladder, bowel, and vagina, and assist with functions like urination, defecation, and sexual performance.
While Kegel exercises are generally safe and effective, there are a few risks and considerations to keep in mind:
Overdoing the Exercises: Doing too many Kegels or performing them when you don't need to can lead to increased muscle tension and tightness. It's important to start slowly, with just a few Kegels at a time, and gradually increase the frequency and duration of your exercises. Consistency and proper form are more important than doing a large number of Kegels.
Pregnancy Considerations: While Kegel exercises can be beneficial during pregnancy by improving bladder control and aiding in vaginal delivery, it's important to consult with a healthcare professional to ensure they are appropriate for your specific situation.
Infection Risk: It is advised not to repeatedly stop and start the flow of urine during urination to locate the pelvic floor muscles, as this practice can lead to infection. Instead, other methods such as inserting a finger into the vagina and squeezing the muscles around it are recommended for locating these muscles.
Catheter Presence: If an individual has a catheter in place, Kegel exercises should be avoided as they may cause bleeding or affect the bladder muscle.
Pain: If you experience pain after performing Kegel exercises, it is recommended to stop and consult a healthcare professional.
Overall, when performed correctly and under appropriate guidance, Kegel exercises are safe and effective for most individuals. However, as with any exercise routine, it is important to listen to your body and seek professional advice if you have any concerns or unique circumstances.
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Who should avoid Kegel exercises
While Kegel exercises are beneficial for many people, there are some cases where individuals should avoid performing these exercises or proceed with caution. Here are some scenarios in which Kegel exercises should be approached with caution or avoided altogether:
Pregnancy and Postpartum Period: While Kegel exercises are often recommended during and after pregnancy to help prevent or manage incontinence and promote pelvic floor recovery, there are times when they should be avoided. If a pregnant individual experiences any vaginal bleeding, pelvic pain, or pregnancy complications, they should consult their healthcare provider before performing Kegel exercises. Additionally, in the postpartum period, it is important to get guidance from a healthcare professional to ensure the exercises are performed correctly and safely, as the pelvic floor needs time to heal and recover.
Pelvic Floor Overactivity: Some people may experience pelvic floor overactivity or hypertonic pelvic floor dysfunction, where the pelvic floor muscles are too tight or tense. In this case, performing Kegel exercises can actually make the problem worse. Individuals with conditions like vaginismus, pelvic floor tension or pain, or those who experience pain during sex should consult a pelvic health physical therapist for guidance. Relaxation techniques and other therapeutic approaches may be more appropriate in these cases.
Pelvic Organ Prolapse: For individuals with pelvic organ prolapse, where the pelvic organs descend and put pressure on the vaginal walls, Kegel exercises should be approached with caution. While strengthening the pelvic floor can be beneficial, incorrect Kegel performance can potentially worsen the prolapse. It is crucial to seek guidance from a healthcare professional to learn the correct technique and ensure the exercises are safe and effective.
Recent Pelvic Surgery or Trauma: Following pelvic surgery or significant trauma, it is important to allow the pelvic floor muscles time to heal. Performing Kegel exercises too soon can interfere with the healing process and potentially cause further damage. Individuals who have undergone pelvic surgery or experienced pelvic trauma should consult their healthcare provider for advice on when and how to safely resume Kegel exercises.
Neurological Conditions: People with certain neurological conditions, such as multiple sclerosis or spinal cord injuries, may have difficulty contracting their pelvic floor muscles correctly. In these cases, Kegel exercises might not be effective or could potentially cause discomfort. Working with a specialized physical therapist can help individuals with neurological conditions find alternative approaches to manage their pelvic health concerns.
It is always important to consult with a healthcare professional, especially a pelvic health specialist, to get personalized advice and guidance regarding Kegel exercises. While these exercises are generally safe and beneficial, there are cases where modifications or alternative treatments may be necessary to ensure the best possible outcomes.
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Frequently asked questions
Kegel exercises, also known as pelvic floor exercises, are simple exercises that involve repeatedly contracting and relaxing the muscles that form part of the pelvic floor. These exercises help to strengthen the pelvic floor muscles and can be done by anyone.
Kegel exercises can help treat bladder problems, improve bowel control, and prevent accidental gas passing. They can also improve sexual health and help with issues such as premature ejaculation and urinary incontinence, especially after childbirth.
The first step is to identify your pelvic floor muscles, which are the same ones used to stop the flow of urine. Then, you can start by holding these muscles for a few seconds and slowly increasing the time. You can do Kegel exercises in any position, but it's important to avoid tightening other muscles and to not do too many, as this can cause tension.
