The Kegel exercises are exercises created by the gynecologist Arnold Kegel, to strengthen and tone the pelvic floor muscles, that gets weaker with aging, pregnancy, childbirth, surgery, overweight, constipation, others.
It is important to keep the pelvic floor strong as it supports the womb, the bladder and the bowels.
Like any other muscle in the body, the pelvic floor muscles can also be exercised. Women and men, of every age, can both benefit from the Kegel exercises.
What are the Benefits?
- Prevents and controls urinary incontinence
- Improves sexual life
- Improves posture
- Helps with erectile dysfunction
- Prepares and helps to recover from pregnancy
How to do Kegel exercises?
First you should locate the pelvic floor muscles.
For women, it can be done by placing a clean finger inside the vagina and squeeze the muscles around it.
Men will have to place a finger inside the rectum and squeeze it, without tightening the muscles of the buttoclks.
If you aren't sure you located the right muscles, ask your gynecologist/urologist for help, during your next appointment. Gynecologists and urologists are familiar with the Kegel exercises and its benefits.
Once you located it, you can start doing the Kegel exercises.
1 - Empty your bladder and bowels before doing the exercises
2 - You can be seated, standing or lying down
2 - You can be seated, standing or lying down
2 - Contract your pelvic floor
3 - Hold for the slow count of 5/10
4 - Release
5 - Relax for the slow count of 5/10
6 - Repeat 5-10 times
7 - Make it daily, 3 times a day
Be careful not to tense the buttock muscles, legs or abdomen muscles while doing Kegels.
As your strength improves, increase the difficulty by holding the contraction longer.
These exercises can be done anywhere, like: while watching tv, waiting in the supermarket line, others. Nobody will notice you are doing them.
The Kegel exercises should never cause pain. If this happens, maybe you are not doing them correctly. Check with your gynecologist/urologist, in your next appointment.
