About Pelvic Muscle Floor Exercises

About Pelvic Muscle Floor Exercises

Why Kegel Exercises Matter

From your small intestine down to your rectum and urinary bladder, there is a layer of muscles beneath them which is called the pelvic floor muscles. Considered as one of the most important muscle groups, pelvic floor muscles support bladder and bowel functions, contribute to sexual response, as well as guide the baby’s head during childbirth.

When the pelvic floor muscles are weakened, certain health problems may arise, such as:

  • Stress incontinence or when urine leaks are triggered by sneezing, laughing, or coughing
  • Urge incontinence or having a strong urge to urinate and not reaching the toilet in time
  • Fecal incontinence or unable to hold stool in

If you have been experiencing any of the above-mentioned problems, pelvic floor muscle exercises or Kegel can be beneficial for you. In the past, Kegel exercises are mostly recommended to women who may experience stress incontinence due to childbirth. However, these exercises prove to be helpful to men as well.

How to Do Kegel Exercises

Kegel or pelvic floor muscle exercises are easy to do and can be performed anywhere and anytime. The exercise is so discreet that you can even do it while you’re in a crowd. It is beneficial not only for individuals who have incontinence problems, but also for patients diagnosed with diabetes or prostate cancer, mothers who had just given birth, and just about anyone who wants to improve and maintain their bowel and bladder functions.

To get started, you may want to follow these simple instructions:

  • Find your pelvic floor muscles by trying to stop urination in midstream
  • Once you’ve identified where it is, tighten the muscle for three to five seconds and then relax for another three to five seconds
  • Repeat the exercise for at least four to five times in a row
  • Slowly build it up by holding the contraction longer around eight to ten seconds
  • Repeat the exercise 10 to 15 times

Pelvic floor muscle exercises work best when done on a regular schedule and at least three times a day. You can do it while watching TV, waiting for the bus, or even at work. However, Kegel should never be performed while urinating as this can hurt your bladder and put you at risk of developing urinary tract infection.

This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare providers.