What is kegel?
Kegel exercise is the training for stronger pelvic floor muscle. This group of muscle supports the uterus, bladder, small intestine and rectum. A weak pelvic floor possibly results in many problems such as the inability to control the bowels or bladder.
By doing Kegel, people can prevent, control or improve their condition of urinary incontinence and other pelvic floor problems.
Why people do Kegel exercises?
Doing Kegel exercises is beneficial to both genders.
In women, many factors can lead to a weakened the pelvic floor, such as pregnancy, childbirth, aging, and weight gain. When pelvic floor muscle is weak, the womb, bladder, and bowels may lower into their vagina, bringing about extreme discomfort and also urinary incontinence.
In men, age is the culprit of weakened pelvic floor muscle. The consequence includes incontinence of both urine and feces. This condition is worse if the man has undergone a prostate surgery.
How to do Kegel exercises?
To get started:
- Find the right muscles. You can try stopping urination in midstream to idetify your pelvic floor muscles. If you succeed, you’ve found the right muscles. On knowing the right pelvic floor muscles, you can feel free to do the exercises in any position. However, at first, it’d be easier to do them when you’re lying down.
- Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
- Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. MAke sure you do not flex the muscles in your abdomen, thighs or buttocks. Do not hold your breath as well, just breathe freely during the sessions.
- Repeat three times a day. Go for at least three sets of 10 repetitions a day.
Do not start and stop your urine stream by using Kegel exercises. Doing Kegel while urinating can lead to incomplete emptying of the bladder, which raises the risk of a urinary tract infection.
After a Kegel exercise session if your abdomen or back experiences pain, it may be because you are not doing the exercise correctly.
Finally, don’t overdo. If you stretch the muscles too hard, they will become exhausted and can not fulfill their necessary functions.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: October 16, 2017 | Last Modified: September 11, 2019