How to Do Kegel Exercises?
Kegel exercises are a type of pelvic floor exercise that can help strengthen the muscles of the pelvic floor. These exercises are named after Dr. Arnold Kegel, who developed them in the 1940s to help women with urinary incontinence. However, Kegel exercises are not just for women; they can also be beneficial for men.
The pelvic floor muscles are a group of muscles that support the bladder, uterus, and rectum. They play a crucial role in controlling urine flow, bowel movements, and sexual function. Weak pelvic floor muscles can lead to urinary incontinence, fecal incontinence, and even sexual dysfunction.
Performing Kegel exercises can help strengthen the pelvic floor muscles, improve bladder control, and enhance sexual satisfaction. These exercises involve contracting and relaxing the pelvic floor muscles repeatedly. The great thing about Kegel exercises is that they can be done discreetly, anytime and anywhere.
Here is a step-by-step guide on how to do Kegel exercises:
1. Identify the right muscles: Before you start doing Kegel exercises, it’s important to identify the correct muscles. The easiest way to do this is to stop urination midstream. The muscles you use to do this are the ones you need to target during Kegel exercises.
2. Empty your bladder: Once you have identified the correct muscles, empty your bladder completely. This will ensure that your bladder is not full during the exercises.
3. Get into a comfortable position: You can do Kegel exercises in any position, but it’s best to start in a seated position. Sit on a chair or on the edge of a bed with your feet flat on the floor. Make sure your buttocks, thighs, and abdominal muscles are relaxed.
4. Contract the pelvic floor muscles: To perform a Kegel exercise, contract your pelvic floor muscles and hold the contraction for 5 seconds. Imagine that you are trying to stop the flow of urine or prevent passing gas. Be careful not to tighten your buttocks, thighs, or abdominal muscles. Only the pelvic floor muscles should be involved.
5. Relax the muscles: After holding the contraction for 5 seconds, relax the muscles for 5 seconds. This completes one repetition. Take a few deep breaths and continue with the next repetition.
6. Gradually increase the duration: Start with 5-second contractions and 5-second relaxations, and gradually increase the duration as you get stronger. Aim for 10-second contractions and 10-second relaxations. Remember to breathe normally during the exercises and avoid holding your breath.
7. Repeat several times: Aim to do at least three sets of 10 repetitions each day. You can do them all at once or spread them throughout the day. Consistency is key, so try to make Kegel exercises a part of your daily routine.
8. Be patient: It takes time to see results from Kegel exercises. It may take several weeks or even a few months before you notice any improvement in bladder control or sexual function. Stick with it and be patient.
In addition to the basic Kegel exercises described above, there are variations that can target different muscles of the pelvic floor. These include quick flicks, where you contract and relax the muscles rapidly, and elevator exercises, where you gradually increase the intensity of the contractions from mild to strong.
It’s important to note that Kegel exercises may not be suitable for everyone. If you have any underlying medical conditions, such as a urinary tract infection or pelvic pain, or if you are pregnant, it’s best to consult with your healthcare provider before starting Kegel exercises.
In conclusion, Kegel exercises are a simple and effective way to strengthen the pelvic floor muscles. By incorporating these exercises into your daily routine, you can improve bladder control, prevent urinary and fecal incontinence, and enhance sexual satisfaction. So, start doing Kegel exercises today and reap the benefits for years to come.
