Mastering Kegel Exercises: Benefits, Techniques, and Tips for Pelvic Floor Health

What Are Kegel Exercises?

Kegel exercises are created to strengthen pelvic floor muscles. Dr. Kegel's research shows that these exercises effectively train the bladder and rectum. This helps to engage the often-overlooked muscles and, hence, provides better bladder control, increased pelvic stability, and enhanced sexual health. 

As the ageing population is increasing worldwide,40% of women report of stress urinary incontinence. Also, there are conditions of uterine or rectal prolapse. It's not necessary that it may occur only in the elderly but also in women who have had multiple births, major surgery, or have a lack of sexual libido, endurance or satisfaction, which mainly occurs due to weak pelvic floor muscles.

What are the Pelvic Floor Muscles?

Your pelvic floor muscles help to hold your core and assist with essential bodily functions like pooping, peeing and having sex. They can weaken over time due to injury and even the normal ageing process, which can cause conditions like urinary incontinence or pelvic organ prolapse. Exercising your pelvic floor muscles can counteract the adverse effects of weak pelvic floor muscles.

Benefits of Practising Kegel Exercises

1. Improved Bladder Control

One of the main advantages of Kegel exercises is their impact on bladder control. Bladder control can be lost in diseases like urinary incontinence, which is defined as involuntary urine leakage. Pelvic floor muscle training (PFMT) is recommended as the first line of treatment for the most common forms of incontinence. Kegel exercise training shows improvement in urinary incontinence in women.

Urinary incontinence is not very common in men, but it can occur after prostate removal or similar surgeries. Kegels exercises have shown up to 95% improvement in such cases.

2. Enhanced Pelvic Floor Strength

A strong pelvic floor acts like a supportive bed for the pelvic organs, thus preventing conditions such as pelvic organ prolapse. After menopause or multiple childbirths, women frequently experience weakness in pelvic floor muscles. With regular Kegel exercises, these muscles can regain power and stability, strengthening the body's core.

3. Positive Effects on Sexual Health

Pelvic floor muscles play an essential function in involuntary contraction during female orgasm. There is an improvement in orgasm and an increase in perception of genital sensations. Thus, stronger pelvic floor muscles may enhance sexual satisfaction. Kegel exercises also increase blood flow and sensitivity to the pelvic region, improving arousal and satisfaction. For women experiencing discomfort or a lack of sensation during intimacy, regular Kegels exercise may bring about positive changes in sensation and comfort.

Step-by-Step Technique for Practising Kegels Exercise

Getting the technique right is crucial to fully benefiting from Kegel exercises.

Find the Right Muscles. To maximise the results, it is essential to contract the right muscles. Many women are unable to contract their pelvic floor muscles correctly. During the kegel exercises, you may unknowingly contract your hip, abdomen, and gluteal muscles instead of your pelvic floor muscles. 

1. To identify your pelvic floor muscles, try stopping the flow of your urine mid-stream. The muscles you use to do this are the ones you'll engage in during Kegels. Though this is an easy way to find the muscles initially, don't practise Kegel exercises while urinating regularly. Stopping your bladder from emptying could increase your risk of a bladder infection. 

2. Secondly, squeeze the muscles you would use when trying to avoid gas passage. If you feel a "pulling" sensation in your vaginal or rectal area, you are contracting the right muscles.

• Women:

Insert your fingertip inside your vagina. Squeeze your finger as if you were trying to hold in urine. If you feel tightness, you are squeezing the right muscles.

• Men: 

Insert your fingertip inside your anal opening. Squeeze your finger as if you were trying to hold in the feces or gas. If you feel tightness, you are squeezing the right muscles.

Kegel exercises are usually custom-made. Still, the fundamental rules include:

1. To identify the correct muscles which stop or slow urination.

2. Contract the muscles, as mentioned earlier, correctly.

3. Repeat the cycle several times.

4. The exercises' critical element is Alternating between fast and slow contractions. 

How to Perform Kegels Exercises Perfectly?

1. Start by emptying your bladder.

2. Sit or lie down on the bed or a flat surface in a comfortable position.

3. Squeeze your pelvic floor muscles (as if stopping urine) for 3-5 seconds.

4. Relax for 3-5 seconds.

5. Repeat this cycle 10-15 times for one complete set.

To strengthen your pelvic floor muscles, practice alternating between tightening and relaxing them during quick contractions. Hold the tightened muscles for a longer time before relaxing for slow contractions. Quick contractions help your pelvic floor muscles handle extra pressure when you cough or laugh, while slow contractions focus on strengthening the muscles.

Tips for Success:

• Breathe naturally; holding your breath can create stiffness in the surrounding muscles.
• Avoid tightening your abdomen, thighs, or glutes, as this could indicate you're not engaging the correct muscles.

Who Needs to Practise Kegels?

Kegel exercises are beneficial for women of various ages and life stages:

• Postpartum Womentretching and pressure endured during pregnancy.
• Menopausal Women: Hormonal changes during menopause can make the pelvic floor muscles weak, leading to issues such as incontinence.
• Women Experiencing Incontinence: Kegels are a standard, non-invasive solution for women dealing with urinary leakage. Obesity or being overweight can be a factor.
• Ageing : The muscles in your pelvic floor and your rectum and anus naturally become weaker as you age.

However, Kegel exercises aren't for everyone. Performing too many Kegels or doing them unnecessarily can cause your muscles to become too tense or tight.

Common Mistakes to Avoid

Like any exercise, Kegels come with common pitfalls:

• Overdoing It: Performing Kegels too frequently may lead to muscle fatigue, which may worsen pelvic issues.
• Engaging the Wrong Muscles: Engaging your thighs, abs, or glutes during Kegels means the focus isn't on the pelvic floor.
• Holding Breath or Tensing Surrounding Muscles: Kegels should be relaxed yet focused. Holding your breath or tensing up can hinder effectiveness.

Incorporating Kegel Exercises into Your Daily Life

As Kegel exercises don't require much time, they are easy to include in your routine. Here are a few helpful tips:

• Set Reminders: Practice Kegels regularly by setting alarms. You can use online apps or videos while doing the exercises.
• Link to a Habit: Try incorporating Kegels into daily activities like commuting, brushing your teeth, or whatever else goes into your routine. 
• Practice Mindful Breathing: if you want to feel more centred and energised, focus on deep breathing during Kegels exercises.

Kegel Exercises During Pregnancy

Pregnancy puts extra strain on pelvic floor muscles. Kegel exercises help maintain strength, which can support easier labour and recovery.

• Benefits During Pregnancy: Kegels support the body as it undergoes significant changes, helping women manage urinary leakage and providing stability to the growing baby bump.
• Adjustments by Trimester: Kegels are relatively simple in the first trimester. As the baby grows, consider modifying your position to stay comfortable and avoid lying flat after the second trimester.

Wrapping Up

Kegel exercises are excellent for women trying to improve their pelvic health. They offer benefits for bladder control, pelvic strength, and even sexual well-being. By understanding and practising Kegels correctly, you can easily integrate these exercises into your daily life, supporting your body naturally and helping it thrive through every stage of life. If you want to learn more about kegel exercises that suit you or want to get expert guidance, our Nirva healthcare team is just a booking away.