Introduction:
Kegel exercises are a group of exercises that strengthen the pelvic floor muscles. These muscles are responsible for various functions. Performing this exercise on daily basis helps with bladder control, incontinence and sexual health. This exercise not only strengthens the pelvic floor muscles but also keeps the pelvic area healthy. Take time to do the exercises to reap the benefits.
What Could Be the Benefits of Kegel Exercises?
Kegel exercises are a sort of pelvic floor exercise that has numerous advantages for both men and women. The following are a few advantages of Kegel exercises:
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Improved Bladder Control: Kegel exercises can help strengthen the muscles that control the bladder, reducing the risk of urinary incontinence or leakage.
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Enhanced Sexual Function: Kegel exercises serve to strengthen the pelvic floor muscles involved in sexual arousal and orgasm, which can enhance sexual function.
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Faster Postpartum Recovery: Kegel exercises for women, which strengthen the pelvic floor muscles that may have been weakened during pregnancy and childbirth, can hasten the postpartum recovery process.
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Reduced Risk of Pelvic Organ Prolapse: The risk of pelvic organ prolapse, a disorder in which the pelvic organs (such as the uterus or bladder) slip down into the vaginal canal, can be decreased by Kegel exercises.
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Improved Bowel Function: Kegel exercises can also help improve bowel function by strengthening the muscles that control bowel movements.
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Increased Confidence: By improving bladder and bowel control, Kegel exercises can help increase confidence and improve quality of life.
Overall, Kegel exercises are a simple and effective way to improve pelvic floor muscle function and prevent or treat a variety of conditions.
How to Start With the Exercise?
To do Kegel exercises, follow these steps:
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Find the Right Muscles: To do Kegels, first, identify the muscles that need to be worked upon. The easiest way to do this is to try to stop urinating midstream. The muscles that are used to do this are the pelvic floor muscles.
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Practice the Technique: Once identified, begin to practice the Kegels. To do a Kegel, simply contract the pelvic floor muscles for three to five seconds and then release them for the same amount of time. Repeat this 10 to 15 times in a row, several times a day.
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Increase the Reps: As the muscles get stronger, increase the length of time in holding the contraction and the number of repetitions.
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Do Exercises Regularly: To see results, it is important to do the Kegel exercises regularly, ideally every day.
When Kegel Exercise Is Indicated?
The main indications for Kegel exercises include the following:
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Urinary Incontinence: An individual with urinary incontinence experiences uncontrollable urine leaking.
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Bowel Incontinence: Bowel incontinence is the inability to control bowel movements.
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Pelvic Organ Prolapse: When pelvic organs, such as the bladder, uterus, or rectum, protrude into the vagina, the disease is referred to as pelvic organ prolapse.
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Sexual Health and Performance: They can help to increase sensation and arousal and can also help to improve ejaculatory control.
Kegel exercises are safe and effective for most individuals. However, individuals with certain medical conditions, such as pregnancy and postpartum, should consult with their healthcare provider before beginning any exercise program. Additionally, it is important to stop the workouts and call a healthcare professional if any pain or discomfort is felt.
When Is the Exercise Contraindicated?
While Kegel exercises are generally considered safe and beneficial for most people, there are certain situations where they may be contraindicated or should be approached with caution. Here are some examples:
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Pregnancy: While Kegel exercises can be beneficial during pregnancy, it is important to do them under the guidance of a healthcare professional, as certain types of pelvic floor exercises may not be appropriate during pregnancy.
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Recent Pelvic Surgery: In case of recent pelvic surgery, avoid doing Kegel exercises until the doctor provides the all-clear.
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Active Urinary Tract Infection: Kegel exercises should not be performed when having an active urinary tract infection until the infection has been cured.
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Pelvic Pain: On experiencing pelvic pain, Kegel exercises may exacerbate the pain and should be avoided until the underlying cause of the pain has been addressed.
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Neurological Conditions: Kegel exercises may not be appropriate or effective if a neurological issue compromises the capacity to control the pelvic floor muscles.
Talking to the healthcare provider before starting Kegel exercises is important, especially to have any underlying medical conditions or concerns. They can help determine if Kegels are appropriate and provide guidance on how to do them safely and effectively.
What Is a Kegel Ball?
Kegel balls are tiny, weighted balls that are placed in the vagina to aid with Kegel exercises. They can be made from various materials, such as silicone or metal, and typically come in two or three sets with increasing weights. Kegel exercises are recommended for women to improve bladder control, sexual function, and overall vaginal health. Using Kegel balls during these exercises can increase resistance and provide a more effective workout.
Is the Exercise to Be Done Cautiously?
Some cautions for Kegel exercises include:
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Do Not Overdo It: Like any exercise, it is important to not overdo it with Kegels. Start cautiously, then progressively increase the difficulty and duration of the workouts.
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Do Not Hold the Breath: It is important to breathe normally while doing Kegels. The muscles in the pelvic floor may become more stressed, and the abdominal pressure may rise on holding the breath.
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Seek Help if Needed: On having trouble identifying the pelvic floor muscles or experiencing pain or discomfort during Kegel exercises, it is important to seek help from a healthcare professional.
Overall, Kegel exercises are a safe and effective way to improve pelvic floor muscle function, but it is important to approach them with caution and to seek help if needed.
Conclusion:
The pelvic floor muscles can be strengthened with Kegel exercises, which help reduce fecal and urine incontinence and sexual function. Regularly performing Kegel exercises can help to improve bladder and bowel control, reduce the risk of pelvic organ prolapse, and improve sexual sensation. Additionally, Kegel exercises can help increase pelvic floor muscle tone, leading to improved bladder and bowel control. In conclusion, Kegel exercises can be an effective way to improve pelvic floor muscle tone, which can lead to improved urinary and fecal incontinence and sexual function.
