Do you sometimes feel like you need to urinate a little when you laugh, cough, or lift something heavy? Or do you suddenly and urgently need to urinate, sometimes so much so that you can't even control it? These are problems that many people, especially women, and some men, have that they are a little hesitant to talk about. But did you know that there is a good solution to this? That's why we are going to talk about Kegel Exercises today.
What are Kegel exercises?
Simply put, Kegel exercises are about strengthening your pelvic floor muscles . Now think about what these pelvic floor muscles are. These are the muscles that help hold the organs in your pelvis, such as your bladder, part of your large intestine, and in women, your vagina, in place. Like a net, these muscles keep these organs from sagging down. Not only that, but these muscles also help with things like peeing, pooping, and having sex.
Kegel exercises involve tightening these pelvic floor muscles, holding them for a while, and then slowly relaxing them again. Just like lifting dumbbells to build your biceps, this keeps the pelvic floor muscles "fit."
What actually happens with Kegel exercises?
Kegel exercises are said to help keep your pelvic floor muscles "fit." Just like you lift weights, they strengthen other muscles in your body. These exercises give you better control over your bladder and bowels, and they also prevent your pelvic floor muscles from weakening.
Imagine what would happen if these muscles were weak. You might accidentally leak urine or stool, or you might not be able to control your bowel movements. These muscles can weaken as you age, during pregnancy, after childbirth, or after surgery.
Who are Kegel exercises important for?
In fact, anything that puts pressure on the pelvic floor muscles can weaken them, making them less able to hold the pelvic organs in place. Here are some things that can cause pelvic floor muscles to weaken:
- Pregnancy: The weight of the baby puts a lot of pressure on these muscles.
- Childbirth: These muscles can be affected during both normal childbirth and a cesarean section (C-section) .
- Obesity: This risk is present when body weight increases, meaning if the body mass index (BMI) is greater than 30, or if the body weight is greater than 25.
- Surgery in your pelvic area.
- Aging: Like other muscles in the body, the muscles of the pelvic floor, rectum, and anus naturally weaken with age.
- Excessive straining while pooping (constipation) or chronic coughing.
- Some exercises: Especially things like jumping, running, and weight lifting.
But one thing to remember is that Kegel exercises don't work for everyone. Sometimes, doing Kegels too much or doing them unnecessarily can cause muscle tightness and pain. So if you have a problem, it's best to seek medical advice.
Pregnancy and Kegel exercises
If you're pregnant, doing Kegel exercises during pregnancy can make childbirth a little easier. This is because you'll have greater control over your pelvic floor muscles during labor. Not only that, but it also helps with:
- Exercise bladder control .
- Strengthen the muscles that support the weight of the baby in the womb.
- Reduce urinary incontinence .
- Pushing during vaginal delivery helps.
- Helps the perineal area (the area between the vagina and anus) heal after childbirth.
How do I find my pelvic floor muscles?
This is the most important thing. If you don't find the right muscles, you won't be able to do the exercise properly. Here are a few ways:
1. Stopping while urinating: While you are urinating in the toilet, try to stop urinating suddenly. This is the muscle that feels like it is tightening. But this is only to get to know the muscle. If you try to stop urinating like this all the time, you can get infections .
2. Imagine trying to stop the flow of air: When you feel like passing gas, imagine trying to stop it. This is the same muscle that tightens.
3. Using a finger (for women): Insert your (well-cleaned) finger into your vagina and try to tighten the muscles around it. You should feel a tightening sensation around your finger, as if the muscles are lifting up.
Did you ever play in a claw vending machine when you were a kid? There's a claw that comes down from the top and grabs a toy and then goes up. That's what happens in Kegel exercises, as if the claw tightens and lifts up when it grabs the toy. You have to tighten your pelvic floor muscles and pull them up.
How do I do Kegel exercises correctly?
Kegel exercises are done by tightening your pelvic floor muscles, holding them for a while, and then slowly relaxing them. Start small and gradually increase the time you hold them and the number of times you do them. It's best to do these exercises two to three times a day.
Here is a sample schedule for doing Kegel exercises:
1. First, locate your pelvic floor muscles (as mentioned above).
2. Now, tighten those muscles for about 3 seconds. Then, relax them for 3 seconds. This is one Kegel exercise.
3. Try doing this 10 times . If 10 is too hard at first, start with 5 and gradually increase. We call this a "set."
4. Do one set in the morning and one set at night.
5. As you get stronger, gradually increase the number of times. For example, instead of tightening for 3 seconds and then relaxing for 3 seconds, tighten for 5 seconds and then relax for 5 seconds.
6. Then, increase the number of Kegels you do in a row to 10 (if you haven't already).
7. Finally, increase the number of times you do it per day from two to three.
The best thing to do is to get to the point where you can do 10 Kegels per set (tight for 5 seconds, relax for 5 seconds) 3 sets per day.
How do I know if I'm doing Kegel exercises correctly?
It's not good to feel pain while doing Kegel exercises. If you're having pain in your stomach, lower back, or head, you're probably holding your breath or tightening the wrong muscles.
If you have trouble finding your pelvic floor muscles, or if you feel pain or discomfort, you may be doing Kegels incorrectly. In that case, it's a good idea to seek help from a healthcare provider .
If you do Kegels correctly, you will notice that your symptoms will gradually decrease over a few weeks. For example, you may experience less frequent urination.
How do I know if my pelvic floor is strong?
If your pelvic floor is strong, you may experience symptoms like:
- There is little or no unintentional urination/defecation.
- Not feeling the need to urinate/defecate frequently.
- Feeling like you can control your urine and stool.
- You can do Kegel exercises easily.
How hard should you squeeze when doing Kegels?
You want to tighten your Kegels as much as you can feel. However, be careful not to tighten your inner thigh muscles, back, buttocks, or abdominal muscles. Tightening these muscles means you are not doing the exercise correctly.
Also, don't strain so hard that you have to hold your breath. Breathe normally while doing Kegels. Perhaps counting out loud can help you maintain your normal breathing pattern.
Is it best to do Kegel exercises sitting, standing, or lying down?
You can do Kegel exercises lying down, sitting down, or standing up. If your pelvic floor muscles are weak, it may be easier to do them lying down first.
How many seconds should you hold one Kegel?
When you start, do only as many as you can comfortably do. For example, 5 Kegels held for 3 seconds, twice a day. Gradually increase the number as you gain strength and endurance. The best thing to do is to hold for 5 seconds, then relax for 5 seconds, and then do 10 of these, two or three times a day.
What is the best Kegel exercise?
There really is no "best" Kegel exercise. Every Kegel you do correctly has benefits. Choose the one that's most comfortable for you. In each position, focus on squeezing and lifting your pelvic floor as if you were lifting something up.
Why is it hard for me to do Kegel exercises?
If you have difficulty doing Kegel exercises, a doctor may suggest you try biofeedback training and electrical stimulation of the pelvic floor muscles.
In biofeedback , a doctor inserts a small device (probe) into your vagina. Then, you are asked to do a Kegel exercise. A monitor shows you how hard you are contracting the muscles.
Electrical stimulation is a way to recreate what a Kegel exercise should feel like. Here, your doctor sends a small electrical current to your pelvic floor muscles. The muscles then tighten in response to the current.
If you're having trouble doing Kegels, or if you're not sure if you're using the right muscles, don't be afraid to see a doctor. They're here to help you.
What are these Kegel balls?
Kegel balls are special devices that you wear inside your vagina. Sometimes called Kegel exercisers, these are often circular devices that help strengthen your pelvic floor muscles. They are inserted into your vagina, much like a tampon. Your pelvic floor muscles hold the ball in place as you go about your day. You can start by wearing them for a few minutes a day and gradually increase the time.
How long does it take to see changes?
You can usually see results in 6 to 8 weeks . However, this depends on how diligently and consistently you do Kegel exercises, as well as how weak your muscles are.
Can men do Kegel exercises too?
Yes, absolutely! Anyone can benefit from Kegel exercises. Men can benefit from Kegel exercises like these:
- Helps control involuntary urine leakage (incontinence) (depending on the cause).
- It helps manage prostate pain and swelling, including conditions such as prostatitis and benign prostatic hyperplasia (BPH).
- It can increase sexual pleasure by helping with erections and ejaculation .
Finally, remember this (Take-Home Message)
Kegel exercises are a very important exercise that can strengthen your pelvic floor muscles. Your pelvic floor can become weak for a variety of reasons. Symptoms such as involuntary leakage of urine or stool, or a feeling of having to urinate without needing to do so, can be signs of a weak pelvic floor. Start small and work your way up to doing Kegels several times a day. If you don't understand Kegels or are not sure if you are doing them correctly, don't be afraid to seek help from a doctor. Remember, this is very important for your health!
` Kegel exercises, pelvic floor muscles, urinary control, bowel control, pregnancy health, women's health, men's health, exercise
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