A Kegel exercise is a type of exercise that strengthens the pelvic floor muscles, which support the bladder, bowel, uterus, and rectum. Kegel exercise can help prevent or treat urinary incontinence, fecal incontinence, pelvic organ prolapse, sexual dysfunction, and other pelvic floor problems.
To perform Kegel exercise, you need to identify your pelvic floor muscles, which are the muscles that you use to stop the flow of urine or hold in a fart. You can do this by trying to stop your urine midstream, inserting a finger in your vagina or rectum, or using a hand mirror to see your perineum contracting.
Once you have located your pelvic floor muscles, you can practice contracting and relaxing them in different positions, such as lying down, sitting, or standing. You can start by squeezing your muscles for 3 to 5 seconds, then relaxing for 10 seconds, and repeating this 10 to 15 times. You can gradually increase the duration and frequency of your contractions, as well as the number of sets you do per day.
Benefits of the Kegel exercise
• Improving bladder and bowel control, reducing the risk of leakage, urgency, or frequency.
• Preventing or reversing pelvic organ prolapse, which is the dropping of the pelvic organs due to weakened muscles.
• Enhancing sexual function, increasing arousal, orgasm, and satisfaction for both women and men.
• Supporting pregnancy and childbirth, reducing the risk of complications, such as hemorrhoids, episiotomy, or tearing.
• Promoting recovery after pelvic surgery, such as hysterectomy, prostatectomy, or cesarean section.
Precautions of Kegel exercise
• Consulting your doctor before starting Kegel exercise, especially if you have any medical conditions that may affect your pelvic floor, such as urinary tract infection, pelvic inflammatory disease, or pelvic pain.
• Doing Kegel exercises correctly, avoiding over-tightening, holding your breath, or contracting other muscles, such as your abdomen, buttocks, or thighs.
• Not doing Kegel exercise while urinating, as this can cause incomplete emptying of the bladder and increase the risk of infection.
• Not doing Kegel exercise too much or too soon after surgery, as this can cause pain, bleeding, or delayed healing.
Disadvantages of the Kegel exercise
Despite having substantial benefits, the kegel exercise also has some potential disadvantages, such as.
• Doing Kegel exercise incorrectly, overdoing it, or starting it too soon after surgery can cause pain, discomfort, bleeding, or delayed healing.
• Doing Kegel exercise while urinating can cause incomplete emptying of the bladder and increase the risk of urinary tract infection.
• Doing Kegel exercise can worsen some conditions, such as vaginismus, which is the involuntary tightening of the vaginal muscles.
• Doing Kegel exercise may not be enough to treat severe cases of pelvic floor dysfunction, and may require additional treatments, such as surgery or medication.
Therefore, it is important to consult your doctor before starting Kegel exercise, and to follow their instructions on how to do it correctly and safely.
How to identify your pelvic floor muscles
Your pelvic floor muscles are the muscles that you use to stop the flow of urine or hold in a fart. You can identify them by trying to squeeze them inwardly and upwardly, as if you are trying to stop peeing or passing gas. You can also insert a finger in your vagina or rectum and feel the muscles tighten around it when you contract them.
Another way to identify your pelvic floor muscles is to stand naked in front of a mirror and squeeze them. You should see the base of your penis draw in and your scrotum lift up if you are a man, or your perineum (the area between your genitals and anus) contract if you are a woman.
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