What are Kegel exercises?
Kegel exercises are nothing but hold-and-release exercises that are performed in order to strengthen the pelvic floor muscles. The pelvis is the portion between the hips and is responsible to hold all your reproductive organs in one place.
The pelvic floor is made up of a chain of muscles along with tissues that form like a berth at the base of your pelvis. This hammock is primarily responsible to uphold your organs. A feeble pelvic floor often leads to numerous problems like the failure to regulate your bladder or bowels.
Once you comprehend Kegel exercises completely, you can do them anywhere and anytime.
Read on to learn more about Kegel exercises in detail.
Why you should do Kegel exercises every day?
Kegel exercises are beneficial for all, for both males and females. However, often the pelvic floor muscles of women become weak. There are plethoras of reasons why the pelvic floor muscle in women deteriorates. Such reasons include :
- Weight gain
Generally speaking, the pelvic floor muscles uphold the bladder, womb, and bowels too. In case the muscles are not strong enough, the pelvic organs can seep into the vagina. Along with extreme irritation, weak pelvic muscles can also lead to uncontrolled urination.
In some cases, men have also experienced weakened pelvic muscles, especially when they age. As a result, uncontrolled feces and urination emerge, especially if the individual had prostate surgery.
Searching for the Pelvic Floor Muscles in Females
When you do kegel exercises for the first time, you must locate and hit the right set of muscles. However, this is quite complicated.
The best way to find pelvic muscles in women is to put a clean finger inside the vagina and constrict the vaginal muscles surrounding the finger.
There is another way to locate the muscles, and that is by attempting to stop urine flow midway. The muscles used for this activity are the pelvic floor muscles. You will get an idea of how your pelvic floor muscles feel when they constrict and relax.
But, this method should only be used to learn and understand your pelvic muscles. Regular stopping of urine midway or performing Kegel exercises with a full bladder is not a healthy idea at all. Partial clearing of the bladder raises the risk of all kinds of urinary tract infections.
Consult with your gynecologist today in case you are not sure if you have located the pelvic muscles right. In such a scenario, gynecologists recommend something called a vaginal cone. A vaginal cone is an object that needs to be inserted inside a vagina. Then you need to use your pelvic muscles to hold it in one place.
Biofeedback training also proves to be very effective to locate and separate the pelvic floor muscles. In this method, a gynecologist will either add adhesive electrodes outside the vagina or put a small probe inside it. Then you will need to perform any Kegel exercise. With the help of a monitor, it can be determined that whether you have constricted the right set of pelvic muscles or not. Furthermore, this monitor will also determine the time you held the contraction of your pelvic muscles.
Locating the Pelvic Floor Muscles in Males
Men also experience the same problems while locating the right set of pelvic floor muscles. The best way for men to locate them is to put a finger inside the rectum and then squeeze it. However, make sure the muscles of the abdomen, thighs, or abdomen do not tighten.
There is another option for men. They can tense the muscles that help to pass gas.
In case you are still having problems, try pausing the urine flow. Doctors state this is one of the best ways to find out the pelvic floor muscle, however, you should not do it regularly.
Biofeedback training can also help men to find out the pelvic floor muscles. If you are still having trouble finding your pelvic muscles, it is best to consult with your doctor at the earliest.
Objectives and Advantages of Kegel Exercises
It is always recommended to empty your bladder before commencing with Kegel exercises. The first step to de Kegel exercises is to find a quiet and private place to lie down. The more you practice the more this exercise becomes easy for you to do it anywhere.
Before you begin your Kegel exercises, stress your muscles in the pelvic floor and count to three. After that, you should relax and then again tense the muscles for a count of three. Do this for 10 repetitions. In the next few days, practice a lot till you can keep your muscles stressed for a count of 10. The goal is to do 3 sets x 10 reps every day.
Add to it, Kegel exercises have a different impact on different people. Some display exceptional development in muscle control and uncontrolled urination, while others take time.
In case the pain persists in your abdomen or back, or post Kegel exercises, it means you are probably doing them wrong. Make sure you remember that when you tense your pelvic floor muscles, other muscles in the buttocks, back, abdomen, etc. should be relaxed.
In short, do not overdo Kegel exercises. If a muscle area is worked out and is quite hard, they will be tired soon and you will miss out on some crucial and necessary functions.