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Read MoreKegel Exercises: Strengthen Your Pelvic Floor for Better Health
Medically reviewed by Alan Lucks | MD, Alan Lucks MDPC Private Practice - New York on April 16th, 2024.
Key Takeaways
- Pelvic floor muscles span from the pubic bone to the tailbone like a hammock, supporting the bladder, uterus, and rectum—weakening after childbirth increases incontinence risk by 300%.
- Proper technique involves contracting muscles as if stopping urine mid-stream for 3-5 seconds, then relaxing completely for the same duration to prevent muscle fatigue and cramping.
- Results typically appear within 6-8 weeks of daily practice, with studies showing 70% of women experiencing significant improvement in stress incontinence symptoms.
- Men benefit equally from pelvic strengthening, especially post-prostatectomy patients who see 95% improvement in urinary control within 3-6 months of consistent exercise.
- Biofeedback training using vaginal or rectal sensors can improve technique effectiveness by 40% for patients struggling with proper muscle identification and isolation.
Kegel exercises are simple yet effective exercises that can help strengthen your pelvic floor muscles. These muscles support your bladder, bowel, and reproductive organs, and keeping them strong can lead to better bladder control, improved sexual satisfaction, and reduced risk of pelvic organ prolapse. Both men and women can benefit from regularly practicing Kegel exercises.
What Are Kegel Exercises?
Kegel exercises involve contracting and relaxing the muscles that form the pelvic floor. These exercises were first developed by American gynecologist Dr. Arnold Kegel in the 1940s to help women with urinary incontinence after childbirth. Today, Kegels are recommended for both men and women to maintain pelvic floor strength and prevent various health issues.
Benefits of Kegel Exercises
Regularly practicing Kegel exercises can provide numerous benefits, including:
Improved bladder control and reduced risk of urinary incontinence
Prevention or improvement of pelvic organ prolapse
Enhanced sexual satisfaction and stronger orgasms
Better bowel control and reduced risk of fecal incontinence
How to Do Kegel Exercises
To perform Kegel exercises, follow these simple steps:
Identify your pelvic floor muscles by trying to stop the flow of urine midstream or by squeezing the muscles that prevent you from passing gas.
Contract these muscles for 3 seconds, then relax for 3 seconds. Repeat this 10 times to complete one set.
Gradually increase the duration of each contraction and the number of sets as your muscles become stronger.
Aim to perform Kegel exercises 2-3 times a day, incorporating them into your daily routine.
Remember to breathe normally while doing Kegels and avoid contracting other muscles, such as your abdomen or thighs.
When to Seek Help
If you have difficulty performing Kegel exercises or don't notice improvement in your symptoms, consult your doctor. They may recommend additional tools or techniques, such as:
Vaginal cones or weights to help strengthen pelvic floor muscles
Biofeedback therapy to monitor pelvic floor muscle activity and improve technique
It's important to note that Kegel exercises may not be suitable for everyone, especially those with constantly tight pelvic floor muscles. Your doctor can help determine if Kegels are right for you.
The Bottom Line
Kegel exercises are a simple, non-invasive way to strengthen your pelvic floor muscles and improve various aspects of your health, from bladder control to sexual satisfaction. By incorporating Kegels into your daily routine and practicing them regularly, you can help prevent or manage common pelvic floor disorders and enjoy a better quality of life. If you have any concerns or questions about Kegel exercises, don't hesitate to consult your healthcare provider for guidance.
The Bottom Line
Consistent daily practice using proper contraction technique for 6-8 weeks resolves incontinence symptoms in 7 out of 10 people. Start with 3 sets of 10 repetitions daily, holding each contraction for 3-5 seconds. If you're experiencing urinary leakage, pelvic pressure, or difficulty with muscle identification, Doctronic can help you develop an effective strengthening plan.
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