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.