Have you ever come across people discussing pelvic floor muscles? Has that got you wondering what these muscles are and why they are important? Well, to start with, the group of muscles connecting the frontal area of the pubic bone with the coccyx (or the tailbone) at the spinal base are known as the pelvic floor muscles.
The importance of these muscles can be attributed to the fact that they help in the maintenance of continence through the closure of the bowel and bladder sphincters, provide support to the organs in the pelvis and the pelvis itself which ensures that you are stable while moving, walking or standing.
They also help you control your urine when you are participating in sports, or are laughing, coughing or sneezing. It also aids in controlling bowel movements and ensures that the bladder and the womb don't move out of their place. The pelvic floor muscles work in conjunction with the abdominal muscles, the diaphragm as well as the muscles of the lower back. Now that you understand the importance of the pelvic floor muscles, you would appreciate the value of Kegel exercises, which are helpful in strengthening the pelvic floor muscles. It is vital for you to understand that you would need to work on the entire group of muscles and not give up if the Kegel exercises have not yielded any results.
The pelvic muscles, similar to the other muscles in your body, are prone to becoming tight, weak, short, and can get overstretched at times. There may be numerous reasons for this, like painful periods, straining during constipation or high-intensity exercises, pain in the pelvis, childbirth or pregnancy, surgery of the pelvis or menopause. So, it is extremely important to locate your pelvic floor muscles and activate them through pelvic floor or Kegel exercises. Just like all other exercises, it is important to consult a physician before attempting these exercises and ensuring that the proper technique, as well as precautions, are followed. Health insurance is as important as exercises.
Kegel exercises, also known as pelvic floor exercises, are performed by repeated contraction as well as relaxation of the muscles of the pelvic floor. These muscles are also referred to as Kegel muscles. You will have improved pelvic floor muscles if you perform the Kegel exercises for just three months. During these three months, you need to perform these exercises several times a day or several minutes at one go.
Kegel exercises aid in the strengthening of the muscles of the pelvic floor. This prevents the urinary bladder from leaking. They also assist in the reduction of urinary incontinence in women after childbirth and premature ejaculation for men. It also helps with urinary incontinence in men as well. These exercises were discovered by an American gynaecologist by the name of Dr. Arnold Kegel.
Pelvic muscles are weakened due to factors like childbirth, pregnancy, ageing, being overweight or abdominal surgeries like C-section. This could be determined by examining the vaginal pressure digitally or with the use of a Kegel perineometer.
Women who experience urinary incontinence can get relief with Kegel exercises. These exercises also help in reducing the severity of pelvic prolapse. Kegel exercises improve muscle tone by making the pelvic floor pubococcygeus muscles stronger.
There is a certain process to be followed prior to performing Kegel exercises. You also need to keep in the mind the standard precautions while performing these exercises and consult the doctor should you experience problems while performing these exercises.
If you are unsure of where your Kegel muscles might be, then there is a way to identify it. When you are urinating, try and stop urinating when you are at the midpoint. The muscles which enable you to stop urinating at your discretion are your Kegel muscles. This is what the Kegel muscles are primarily meant for.
Women who can't identify their Kegel muscles while urinating can insert their finger in their vagina and then try squeezing the pelvic floor muscles. You will feel the pelvic floor muscles tighten and the pelvic floor moving upwards. The muscles that are used to hold your bowels before reaching the washroom are the Kegel muscles. Men can try to identify their Kegel muscles by inserting a finger in their rectum and then squeezing it. Remember that your abdominal muscles are not to be tightened here.
If these methods are ineffective, it is advisable to get in touch with a physician. The key to getting the maximum benefits out of doing Kegel exercises is identifying the right muscles. If you have not done so, you might be doing yourself more harm than good.
It is advisable to perform the Kegel exercises on an empty bladder. Trying to do the Kegel exercises on a partial or full bladder will invariably be detrimental to your health. There is a possibility of leakage as well. So never perform a Kegel exercise unless your bladder is completely empty.
Long and deep breaths need to be taken when performing Kegel exercises. This will help you relax and focus on the correct set of muscles.
The proper way to do Kegel exercises is to ensure that only your Kegel muscles should contract and relax, the rest of the body should be completely relaxed. The muscles of your chest, hips, thighs, as well as your abdomen, should all be loose and relaxed.
The minimum number of times a day you need to perform the Kegel exercises for best results is three. While starting these exercises, you will need to lie down on the floor. But with practice, you can perform these exercises while at work on your chair as well. If the frequency of doing these exercises has been advised by your physician, then you need to do it that many times a day.
While the minimum limit must be maintained, it is important not to go to extremes as this can be harmful for. You can experience problems with urination should you go overboard.
Kegel exercises offer many benefits ranging from prevention of urinary incontinence to anorgasmia, provided they are done using the proper techniques. It is important to identify the underlying causes of your medical problems by getting yourself evaluated by a medical practitioner before starting these exercises.
Just like any other form of exercise, you need to take certain precautions while performing Kegel exercises. Ensure that the technique you are using is right as the wrong technique could cause serious injury.
You should not hold your breath while doing these exercises. You should keep breathing when you are squeezing your pelvic floor. Also, you should not tighten your inner thighs or buttocks. The Kegel exercises if performed correctly should not cause pain. In case you are experiencing pain, you need to consult your physician.Ensure that you start with the exercises you can do comfortably and without any pain. You can start by doing the exercise once daily. Avoid Kegel exercises when urinating as this may adversely affect you and could result in urinary infections.
Urinary incontinence refers to the condition where you urinate involuntarily and there is an uncontrollable urine leakage. It causes a lot of distress and has an adverse impact on the quality of life. The causes for urinary incontinence are pregnancy, childbirth, age, menopause, hysterectomy or enlargement of the prostate.
With Kegel exercises, which lead to stronger pelvic muscles, the underlying causes of urinary incontinence are addressed. The pelvic muscles support the rectum, small intestine, bladder and uterus. You could expect results in a matter of weeks or months in terms of lower frequency in the leakage of urine.
The pelvic floor muscles help control the urge to urinate when you don't want to. If these muscles are functioning correctly, then you should be able to urinate when you want to. However, when your pelvic floor muscles are weak, you would be leaking urine and have problems controlling the urine flow. With Kegel exercises, the muscles of the pelvic floor are strengthened and so is the bladder.
When you go into labour, the pelvic floor muscles will stretch further to accommodate the baby. You might experience a tear in the pelvic muscles, leading to poor bladder control post-delivery. Kegel exercises help in lowering the probability of incontinence and other problems relating to the pelvic muscles. They also help reduce the active phase of labour and the process of labour is also smoother.
Kegels can be performed throughout the pregnancy period. Recovery post pregnancy is also faster if your pelvic floor muscles are strong.
There are different types of Kegel exercises which are meant to make your pelvic floor muscles stronger. It is advisable to progressively increase the frequency of the exercises over time and stop if there is any pain while performing the exercises. In such cases, you should consult a doctor.
This type of Kegel exercise involves two exercises, namely the basic Kegel exercise and the side leg elevation exercise. The muscles that benefit from this exercise are the abdominal as well as the Kegel or the pelvic floor muscles. To start, you need to lie down on either the left side or the right side. Let us start with the left side.
Your left hand should support your head. Your left leg will be under your right leg. Breathe in while pulling your Kegels. The right leg should be raised straight. You should hold your breath for about five to ten seconds. Your breath and your Kegels should be released simultaneously while you lower your right leg. Take a 10-second break and repeat the process with each leg 5 times.
This form of the Kegel exercise is the fastest.
To start off, you need to sit on the ground with your spine erect and your legs crossed. Your hands should be placed on your knees and your eyes need to be shut.
Your rate of breathing through your nose should be increased by the contraction of your pelvic floor muscles. You should try to take 15 short series of breaths. Go back to the original position and start breathing normally.
The push out Kegel is also known as the simple Kegel. To start off, you need to lie on your back. While keeping your feet on the ground, the knees should be bent. Your Kegel muscles should be pulled or contracted while you breathe in. Count to 10 as you hold your breath. Your Kegel muscles should expand while you exhale. Count to 10 as you relax.
This process is to be repeated 10 times. This comprises one set of Kegel exercises. This needs to be done three to four times a day. It is one of the best forms of Kegels for both, men as well as women.
Your lower back muscles benefit from this exercise. You start by lying down on your back. Your toes should touch the ground and your hands should be by your side and your palms should face the ground. Your pelvic area should be raised while you breathe in. The buttocks should be relaxed and your Kegel muscles contracted. Your legs, which are bent, should also move to the count of 5 simultaneously. Lastly, the muscles should be expanded and the pelvic floor relaxed.
Kegel exercises or pelvic floor muscle exercises comprise the contraction of muscles repeatedly so that the pelvic floor is strengthened. Kegel exercises can be very beneficial in the following cases:
Men face incontinence of urine after a radical prostatectomy (removal of the prostate). This therapy is the first in line in such cases. It should be started before the radical prostatectomy and continued post the operation. Pelvic floor muscle therapy in such cases have yielded positive results.
Radical prostatectomy has shown side effects like erectile dysfunction as well as urinary incontinence. Erectile function improves with Kegel exercises and so does urinary incontinence. Men with premature ejaculation have also benefited with Kegel exercises.
This can happen in the case of both, men as well as women. Bladder contractions can be suppressed by the contraction of the pelvic floor muscles.
Hence, therapy using the pelvic floor muscles are the first-line therapy for overactive bladders.
Men who have problems with nocturia can benefit by doing Kegel exercises. Kegel exercises by themselves or in combination with an alpha-blocker (treatment for benign prostate enlargement) have benefits in terms of reduction in nocturia, better sleep as well as improved quality of life.
The inner core muscles, which the trunk, as well as hips, are supported by, include the muscles of the pelvic floor. These muscles coordinate with the abdominal muscles in supporting the spine. They have a connection with the deep hip rotator muscles and provide stability to the hip. The lower spine, tailbone as well as pelvic joints are adversely affected if the pelvic floor muscles are not functioning optimally for strength and coordination.
Women who have urinary leakage tend to experience lower back pain as well and Kegel exercises can be helpful for both.
The bladder, rectum and uterus are supported by the muscles of the pelvic floor. When the pelvic floor muscles have poor coordination and strength, the neck of the urinary bladder near the urethral sphincter does not close properly, resulting in leakage of urine or urinary incontinence. If you experience bladder leakage while doing exercises, laughing, sneezing, coughing or lifting objects that are heavy it is a sign of urinary incontinence due to stress.
Normally, post-pregnancy or childbirth, the muscles or ligaments of the pelvic floor can stretch or weaken. This is when pelvic organ prolapse occurs leading to the organs of the pelvic floor coming into contact with the vaginal walls.
You may feel pressure in the vagina and pelvis. This pressure can get aggravated with exercise or lifting objects that are heavy. Though this is not a condition that poses a serious threat to your life, it does lead to fear and pain with bladder or bowel issues.
The weakening of the pelvic floor muscles is also seen in women over the age of 50. As Kegel exercises help in strengthening the muscles of the pelvic floor, it helps in the prevention of prolapse. Initial levels of prolapse can be cured completely and intermediary levels of prolapse can be controlled to the point that they don't create problems with activities of daily living.
Blood flow is less to the pelvic floor muscles with a decrease in overall muscle tone with menopause due to fluctuations in estrogen levels. What Kegels do are similar to a sponge with soap that you clean with running water. First, the soap is squeezed out and the sponge then absorbs fresh water. This is the same way Kegels work. The old blood from the tissues are squeezed out and fresh blood is pulled in with Kegel exercises leading to the strengthening of your tissues.
Your body is affected severely with poor lifestyle habits like sitting for prolonged periods, movements that are repetitive, injuries or pregnancy.
Your core is weakened during pregnancy with the abdominal muscles being stretched.
The weight of your belly during pregnancy causes the centre of gravity to shift forward leading to low back pain. Ligaments become loose during pregnancy due to the release of hormones raising the possibilities of injury. With less attention to exercise due to your busy life, you are likely to gain weight. If you add pelvic floor exercises to your normal exercise routine you will be able to prevent the above problems. Strong pelvic muscles help in preventing incontinence as well as pelvic organ prolapse.
Kegel exercises can be done just about any time of the day and at any place. You can be at work or watching television on a couch and do these exercises. You can incorporate Kegel exercises into your daily routine. After you finish urinating, you can perform the Kegels to remove the last few drops of urine
Kegel exercises offer a wide range of benefits ranging from better bladder control to improved sexual performance. They are simple to perform and if done right, can offer long-term benefits.
So, if you are suffering from any of the problems mentioned above, then your suffering stops here. Try incorporating Kegel exercises in your workout regime and see the quality of your life improve by leaps and bounds.
Disclaimer: The tips & exercises suggested are the personal opinions of the writer. Kindly consult a licensed physician/dietitian/practitioner before implementing the same.
