Quick Guide To Kegel Exercises: What They Are, How To Do Them, And Why They Are Important

May 14, 2018

Kegel exercises are simple exercises based on contracting and relaxing a group of muscles, which is one of the most important in the human body: the pelvic floor muscles. The pelvis is right between your hips, and its muscles support the reproductive, urinary, and digestive organs.

The pelvic floor is a set of tissues that harmoniously supports all organs in this area, including the uterus, bladder, intestines, and rectum, which is why the weakness of these muscles may result in losing control over the bladder, as well as gas and feces passage.

The pelvic muscles tend to become weaker due to childbirth, excess weight, etc. This is why Kegel exercises are necessary to keep them strong, and avoid embarrassing situations, caused by urinary and fecal incontinence.

How do you do them?

It's simple. To know what the pelvic muscles are, try to urinate and stop the urine while the fluid is coming out. If you succeed, then you have already identified them. Now, without urinating, try to do the same contraction, which stopped the urine before. This contraction and relaxation is what is known as a Kegel exercise.

READ ALSO: 9 Ways To Control Urinary Incontinence And Prevent Leaks In Addition To Treatment

The good thing about these exercises is that they can be done anywhere and at any time without anyone noticing. It is advisable to hold your muscles tense for 10 seconds, and then release them for another 10 seconds, maintaining normal breathing during both phases. At the beginning, it is easier to do this exercise lying on your back. However, with practice, you can do them anywhere.

It is recommended to do it 3 times a day, 10 repetitions each time. Avoid doing Kegel exercises while urinating, as its only purpose was to identify the muscles and the contraction reflex. Stopping urine can cause you not to expel it completely, increasing the risks of urinary tract infections.

Why are they important?

Urinary or fecal incontinence is a problem that is usually very common among elderly people, especially women. This problem is caused by weakness of the pelvic floor muscles. Kegel exercises can strengthen the muscles and thus help avoid embarrassing outcome.

Kegel exercises are very easy and practically don’t have counter-indications. That is why doing them regularly is a good practice for both men and women, which improves the quality of life in the long run. The results can be felt already after a few weeks.

Make them a part of your routine!

Source: Mayo Clinic, Healthline, WebMD

READ ALSO: Urinary Incontinence: Causes, Symptoms, And How To Prevent It

This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.