Kegel exercises are simple yet effective exercises aimed at strengthening the pelvic floor muscles. These exercises, while particularly popular among women, are also exercises that men can do to support their pelvic health. Developed by Arnold Kegel in the 1940s, these exercises were initially designed to treat urinary incontinence problems seen in postpartum women. However, over time, it has been understood that Kegel exercises have positive effects on general pelvic health by supporting pelvic floor functions.
Benefits of Kegel Exercises
Kegel exercises have many benefits. These include reducing urinary incontinence, involuntary gas leakage, and bowel control problems. Additionally, it helps in the recovery of the pelvic floor postpartum, may contribute to improving sexual functions, and can prevent pelvic organ prolapse.
Correct Execution of Kegel Exercises
When performing Kegel exercises, it is important to target the correct muscle group. The pelvic floor muscles are associated with the ability to stop the flow of urine. By contracting and relaxing these muscles during the exercise, the strengthening of the pelvic floor is aimed for. Ideally, these exercises should be performed three times a day, with 10-15 repetitions each time.
- Contraction: Contract the pelvic floor muscles and hold this position for 3-5 seconds. Continue breathing during this time.
- Relaxation: Slowly relax the muscles and wait until completely relaxed.
Common Mistakes
The most common mistakes made during Kegel exercises include using the wrong muscle group, holding the breath, and overdoing the exercises. These mistakes can reduce the effectiveness of the exercises and, in some cases, may worsen pelvic health problems.
Who Should Do Kegel Exercises?
Almost every age group of women and men, especially those with urinary incontinence, at risk of pelvic organ prolapse, or women in the postpartum recovery process, can benefit from Kegel exercises. However, individuals with excessive tension in the pelvic floor muscles or certain pelvic health conditions should consult a healthcare professional before starting these exercises.
When performed regularly and correctly, Kegel exercises can play a significant role in maintaining and improving pelvic floor health. However, if you are experiencing any pelvic health issues or feel discomfort during the exercises, it is best to consult with a gynecologist.
When and How to Start Kegel Exercises?
No specific age or physical condition is required to do Kegel exercises. However, the question of how to do Kegel exercises often causes confusion. To start these exercises, first, you need to accurately identify the muscles in the pelvic floor. If you can stop the flow of urine momentarily, you are isolating these muscles correctly. However, this method should only be used to identify the muscles; not during the exercise. Lying on your back, bending the knees slightly, and placing a pillow under the lower back may provide comfort at first.
Over time, you will be able to perform these exercises standing or sitting as well. By contracting the muscles and holding for 3-5 seconds and then fully relaxing, you can perform this movement 2-3 times a day, with 10-15 repetitions each time. Regular practice can help strengthen the muscles in the pelvic floor.
Frequently Asked Questions
What is Kegel exercise and does it really work?
Kegel exercise is based on systematic contraction and relaxation movements aimed at strengthening the pelvic floor muscles. It can be highly effective in the postpartum period in women and in age-related urinary incontinence issues in men. When done correctly, it increases blood circulation in the pelvic area, supports sexual functions, and strengthens the muscles supporting pelvic organs.
How are Kegel exercises performed, and can they be done anywhere?
Kegel exercises are quite practical and do not require any special equipment. However, initially, it is preferable to have a quiet and distraction-free environment to ensure the correct muscles are targeted. Without holding the breath and without straining the abdomen or thigh muscles, only the pelvic floor muscles should be used.
What are Kegel exercises for, and who are they suitable for?
These exercises are beneficial for urinary incontinence, difficulty in controlling gas and stool, postpartum recovery, supporting sexual functions, and preventing pelvic organ prolapse in both women and men. Additionally, individuals without any complaints can also regard the answer to what Kegel exercises are for as a preventive health practice to avoid future problems.
Can everyone do Kegel exercises, is there any risk?
These exercises, which are safe for most people, may require caution in some special circumstances. In individuals experiencing spasm or excessive tension in the pelvic floor muscles, the exercises may have an adverse effect. Therefore, individuals with pelvic floor dysfunction or chronic pelvic pain should consult with a specialist before starting.