Unraveling the Mystery: What is Kegel Exercise?

Kegel exercises are often associated with women’s health, specifically with pregnancy and childbirth, to help improve their pelvic floor muscles. However, Kegel exercises are for both men and women and are a crucial element in improving overall health and wellness.

What are Kegel exercises, and what do they do?

Kegel exercises are simple exercises that involve contracting and relaxing the muscles of the pelvic floor. These muscles provide support to the bladder, rectum, and urethra and play a role in sexual function as well.

They can help in treating and preventing issues like urinary incontinence, fecal incontinence, and pelvic organ prolapse. They can also aid in enhancing sexual response and reducing the risk of erectile dysfunction in men.

How to perform Kegel exercise?

It is essential to locate your pelvic floor muscles before performing pelvic exercises. Here’s how you can do it:

– When urinating, try to stop the flow of urine midstream. The muscles that you use to accomplish it are your pelvic floor muscles.

– Once you’ve identified the pelvic floor muscles, empty your bladder, lay down and try to tighten these muscles for around 5 to 10 seconds, then relax for the same period.

Start by doing this exercise ten times in succession, and gradually work up to three sets of ten repetitions per day.

What are the benefits of Kegel exercises?

Kegel exercises offer an array of benefits, including the following:

1. Improved bladder control – Kegel exercises can help reduce urinary incontinence and potentially avoid the need for surgery.

2. Better sexual experience – Kegel exercises can help increase sexual sensations and improve the strength of an individual’s orgasm. Men who perform Kegel exercises regularly also report stronger erections.

3. Reduced risk of prolapse – A weakened pelvic floor increases the likelihood of prolapse as this can lead to organs slipping into the vaginal space. Kegel exercises can help women reduce their risk of vaginal prolapse.

4. Enhanced recovery after childbirth – Women who regularly practice Kegel exercises report quicker healing and improved strength of pelvic floor muscles after childbirth.

Conclusion:

Kegel exercises are a simple but significant part of pelvic floor health. They are essential not only for women during and after childbirth but also for men and women of all ages. It is important to perform these exercises regularly, as they can help prevent and treat various health issues related to pelvic floor muscles. By practicing Kegels, it is possible to enjoy an excellent quality of life and maintain a healthy pelvic floor.