Let's learn exactly what Kegel Exercises are? They are very important for your pelvic floor strength!

Have you ever heard of 'Kegel Exercises'? Maybe your doctor has told you about them, or maybe you've heard about them from a friend. These are actually very simple, but very important exercises. They help strengthen certain muscles, especially those in the lower part of our body. So, let's talk a little more about what they are, how to do them, and who they are important for, shall we?

What are the pelvic floor muscles? Why are they important to us?

Simply put, the pelvic floor muscles are a group of muscles that lie at the bottom of your pelvis, between your hip bones. Some people also call them the " pelvic floor muscles ." Like a net or a small bed, these muscles work together to lift and hold important organs like your bladder, uterus, and bowel in place. Think of them as the foundation of a house. A strong foundation is essential to a strong house, right? These muscles are just like our bodies.

What happens if these muscles become weak?

Now imagine what kind of problems can arise if these pelvic floor muscles become weak or don't work properly.

• Difficulty controlling urine or stool: Sometimes you may accidentally leak a little urine when you laugh, cough, sneeze, or lift something. For some people, this can be a little excessive. It is also difficult to control the passage of stool. This is what we medically call ``incontinence''. This is something that really bothers you.
• Prolapse: As I mentioned earlier, these muscles are what hold up the organs above. So when these muscles become weak, organs like the uterus and bladder can fall down or protrude out of the vagina. This is called prolapse. This can be a very uncomfortable and sometimes painful condition.
• Pain during sex: If these muscles are not functioning properly, some women may experience pain during sex.

So you can see how important these little muscles are. By strengthening these muscles, you can reduce, and sometimes even completely cure, many of the problems mentioned earlier. The special thing is that no one can see that you are doing these exercises!

Is this exercise especially important during pregnancy?

Yes, of course! Often during pregnancy, after giving birth to another child, there is a high chance that these pelvic floor muscles will be damaged or weakened. This is because these muscles are under a lot of pressure with the weight of the baby. Also, these muscles can be stretched during childbirth. Therefore, it is very important for everyone during pregnancy to talk to their doctor and ask if these ``(Kegel)`` exercises are suitable for them and how to do them properly. If started early, they can also help prevent some problems that may arise after childbirth, for example, loss of urinary control.

How do you do Kegel exercises correctly?

This is the most important part. `(Kegel)` exercises are very easy to do. You can do them anytime you have a few minutes. You can do them while you're in the car, working at your desk in the office, or even while you're in line at the store. No one will even know you're exercising!

How do you find the right muscles?

This is a problem that many people have. There are a few easy ways to find the right muscles:

1. Imagine that you are urinating and suddenly try to stop urinating. These are the muscles that you feel tightening. But remember, this is just to find the muscles. It is not good to stop urinating like this all the time. I will talk about that later.

2. Another way is to insert your finger (cleanly washed) into the vagina and tighten those muscles. If you feel a tightening sensation around your finger, you are using the right muscles.

3. Sometimes, if you have trouble finding these muscles, you can ask your doctor or a physiotherapist to help you identify them. It's nothing to be ashamed of.

The important thing is, when you tighten these muscles, you don't want to tighten the muscles in your stomach, buttocks, or legs. You want to focus only on those pelvic floor muscles.

How to do the exercise

Once you've found the right muscles, here's how to do the exercise:

1. Squeeze: Squeeze the muscles you found. It should feel like you're pulling up and in.

2. Hold for a few seconds: Hold for about 3-5 seconds at first. You can increase it to 10 seconds as you get used to it.

3. Relax: After tightening, slowly relax the muscles. Hold them relaxed for at least the same amount of time as you held them.

4. Repeat: Do this 10-15 times in a row. Think of this as one 'set'.

5. Several times a day: Try to do these 'sets' at least three times a day (like morning, afternoon, and night).

At first, it may be a little difficult for you, and your muscles may tire quickly. That's okay. It will get easier as you get used to it. Never wait until it hurts. Do it slowly, with a calm mind.

You should also be careful about these things when doing Kegel exercises!

Although this exercise seems very simple, to get the right results, you have to do it correctly. Also, there are some things you need to avoid doing.

• Don't tighten other muscles: As I said before, when you do Kegel exercises, don't tighten your stomach, buttocks, or legs. If you do that, you're not really working the muscles you need. You need to focus on your pelvic floor muscles. Do them with focus.
• Don't hold your breath: It's not good to hold your breath while exercising. Breathe normally. Exhale slowly when you tense your muscles, and inhale slowly when you relax them. This will ensure that your body and muscles get the oxygen they need.
• Don't do it while urinating: Even though you're told to stop urinating while you're trying to find that muscle, don't do it as a habit. If you do, your bladder may not be completely empty. This increases your risk of urinary tract infections (UTIs). Therefore, once you've found the muscle, you should do the exercise at another time.
• Don't expect quick results: Any exercise takes time to see results. Some people may start to notice a difference in a few weeks, while others may take a few months. The most important thing is to keep doing it without giving up. Muscles will gradually become stronger.

What else do you need to know about this?

If you've been doing these Kegel exercises for a while and your symptoms (such as urinary incontinence) aren't improving, or if you're unsure whether you're doing them correctly, be sure to see your doctor. Sometimes other treatments may be needed, or you may be referred to a specialist.

Also, if you have any pain or discomfort related to these muscles, talk to your doctor about it. Don't be afraid or embarrassed. You have every right to talk about your health.

Remember, this exercise is a simple, yet powerful way to maintain your physical health, so it's important to be aware of it.

Shall we briefly recall what we have discussed? (Take-Home Message)

Okay, so let's review the most important points we talked about in ``Kegel Exercises''.

• Kegel exercises are a simple exercise that strengthens the muscles in your pelvic floor (lower abdomen).
• Strengthening these muscles can greatly reduce problems such as incontinence and prolapse.
• It is very important to do these exercises during pregnancy and after childbirth.
• To do the exercise correctly, you first need to identify the correct muscles. Then, follow the steps of tensing, holding for a few seconds, and relaxing.
• While exercising, don't tighten your stomach or buttocks muscles, don't hold your breath, and don't strain while urinating.
• It takes some time to see results, so keep doing it without giving up.
• If you have a problem, don't be shy about seeking advice from a doctor.

So, I hope you have a good understanding of these `(Kegel)` exercises. If you make them a part of your life, you will be able to get many health benefits! Have a good day!

` Kegel exercises, pelvic floor muscles, urinary control, incontinence, prolapse, pregnancy health, women's health