kegel exercises
Kegel muscles refer to the group of muscles located in the pelvic floor region. Specifically, they are the muscles that support the uterus, bladder, small intestine, and rectum. These muscles play a vital role in controlling urinary and fecal continence, stabilizing the pelvic organs, and contributing to sexual function.
Exercising the Kegel muscles involves contracting and relaxing them in a rhythmic manner. These exercises are named after Dr. Arnold Kegel, who first introduced them in the 1940s as a method to strengthen the pelvic floor muscles.
There are several reasons why exercising the Kegel muscles is important:
Urinary Incontinence Prevention: Strengthening the pelvic floor muscles can help prevent or reduce urinary incontinence, a condition characterized by involuntary leakage of urine. This is particularly relevant for women who may experience urinary incontinence due to pregnancy, childbirth, or aging.
Pelvic Organ Support: The Kegel muscles provide essential support to the pelvic organs, including the uterus, bladder, and rectum. Strengthening these muscles can help prevent pelvic organ prolapse, a condition where one or more pelvic organs descend into the vaginal canal due to weakened pelvic floor muscles.
Enhanced Sexual Function: Strong Kegel muscles can improve sexual function by increasing sensation and promoting better control over vaginal muscles. This can lead to improved sexual satisfaction for both partners.
Postpartum Recovery: Pregnancy and childbirth can weaken the pelvic floor muscles. Performing Kegel exercises during and after pregnancy can help strengthen these muscles, aiding in postpartum recovery and reducing the risk of pelvic floor disorders.
Preparation for Childbirth: Strengthening the pelvic floor muscles during pregnancy can prepare them for the demands of childbirth, potentially reducing the risk of perineal tears or other birth-related complications.
Improved Bowel Function: Strong pelvic floor muscles also play a role in bowel control. Exercising these muscles can help prevent fecal incontinence and promote regular bowel movements.
Incorporating Kegel exercises into a regular fitness routine can significantly benefit pelvic floor health.
practice these exercises anywhere, anytime
Sitting watching TV
Waiting for a bus
Doing housework
Standing in line at the bank or elsewhere
During sexual relations
Stopped in traffic
the exercises
During these exercises you should not:
feel any downward movement as you contract the muscles.
tighten your thighs or buttocks.
hold your breath.
slow hold (hold-ems)
Sit or lie comfortably with your legs wide apart.
Close your eyes and imagine that you want to "hold on" and stop yourself from passing urine or wind.
Squeeze the muscles around your front passage (vagina) and back passage (anus) as strongly as possible and hold tightly for three seconds. By doing this you should feel the pelvic floor muscles lift up inside. Relax for at least five seconds.
Repeat this "squeeze and lift" movement up to 10 times, holding the contraction for three to five seconds or as long as 10 to 15 seconds if you are able. Ensure that the squeeze stays strong and you can feel the "let go."
Rest for one minute before you proceed to the next exercise.
quick squeeze (speed-ems)
Squeeze and lift the pelvic floor muscles as strongly and quickly as possible. Don't try to hold on to the contraction; just squeeze and let go.
Gradually increase the speed of each contraction and the number of repetitions before the muscle tires. Allow a three-second rest in between each exercise.
Repeat 10 times. Do this several times a day.
squeeze and hold (squeeze-ems)
Squeeze the pelvic floor muscles and hold for a slow count of five to start, working your way up to 10. Relax and rest for 10 seconds.
Repeat five to 10 times. Do this several times a day.
elevator exercise (elevate-ems)
Visualize your midsection as an apartment tower. Using your pelvic floor muscles, draw upwards to the first floor and hold for five seconds.
While continuing to hold, draw upwards to the second floor a five seconds.
Release and repeat several times per day. Sitting on a pillow, disc will help increase your ability to contract.
belly button breathing
Using your diaphragm draw a breath in through your nose.
Exhale through your mouth as you say HA HA HA.
Do one to three sets of 10 repetitions.
baby hugs
Sitting with your back supported, use your transverse abdominals to wrap around your baby or a pillow and give it a hug.
Give your baby or pillow a bigger hug, then the biggest hug. Your belly button should be pulling toward the spine.
Do one to three sets of 10 repetitions.
Regular general exercise will also have a positive effect on the strength of your pelvic floor muscles. Once you feel confident about doing these exercises you may try them in different positions such as standing, or lying on your back, side or stomach.
To prevent further damage to pelvic floor muscles, avoid:
straining with a bowel movement or being constipated
repeated heavy lifting
repetitive coughing or sneezing.
For many women it is important to follow a specific exercise program tailored to their individual needs. If you are unsure whether you are exercising these muscles correctly, or if you have urinary problems, you should consult your physician and see a women's health physical therapist.
This information was adapted from Fit to Deliver ™
