Kegel (named after Dr. Arnold Kegel) is the name of an exercise used to strengthen the pubococcygeus (PC) muscles that make up the pelvic floor. These muscles act as a hammock that supports the pelvic organs: the bladder, urethra, womb, and intestines.
Why should women do Kegel exercises?
Factors such as pregnancy, childbirth, pelvic surgery (for example, cesarean section), overweight and the normal effects of aging can lead to weakening of the muscles of the PC. When these pelvic floor muscles weaken, the pelvic organs can descend and flow into the vagina, a condition called pelvic organ prolapse. This condition may be associated with significant pressure and discomfort in the pelvic region and may contribute to the leakage of urine or feces. PC muscles are like any other muscles in the body — if they don’t get regular “work,” they become weak and atrophy atrophy. Vaginal atrophy is a common problem for women in menopause. So this is really a “use it or lose it” phenomenon! Regular kegel exercises can help reduce the risk of urine and bowel leakage and urinary incontinence. Kegel exercises can also help in the prevention and treatment of pelvic organ prolapse. These exercises are usually recommended for pregnant women to strengthen the pelvic floor in preparation for the later stages of pregnancy and vaginal delivery. In addition, maintaining strong pelvic floor muscles through Kegel exercises can increase sexual satisfaction and orgasmic ability.
How can I do Kegel exercises?
The first step is to find and isolate the PC muscles. One of the easiest ways to do this is to sit in the toilet and start urinating. Try to stop the flow of urine. The muscles you squeeze to stop the flow of urine are the muscles of the pelvic floor. Repeat this action several times until you become familiar with the feeling of contraction and relaxation of these PC muscles. Another way is to insert a finger inside the vagina and try to squeeze the surrounding muscles. If you do it right, you can feel how your vagina tightens when you squeeze and release when you relax. Once you have identified your PC muscles, you are ready to start Kegel training:
- Empty your bladder and enter a comfortable position (sitting or lying)
- Contact the pelvic floor muscles
- Hold a contract for four seconds, and then relax for four seconds
- Repeat 10 times, three times a day
- Work before contracting and relaxing for 10 seconds at a time, three times a day.
No special clothing required.
The beauty of Kegel exercises is that they can be done anywhere at any time. You do not need to belong to the gym or have any fancy clothes to make them, and you do not even break the sweat! Only you and your vagina will know that you are training!
