Kegel Exercises - All You Need To Know About | Loaded Health
Loaded HealthResistance TrainingWorkouts

Kegel Exercises – All You Need To Know About

Did you ever experience a release of urine after coughing or sneezing? If YES it might be due to your weakened pelvic floor muscles. This is a common happening among older adults, and many external factors also involved in the contribution. Today I will guide you on how you can avoid this just by following simple pelvic floor exercises known as Kegel exercises.

What Are Kegel Exercises?

The Kegel exercises are also known as Pelvic floor exercises. Kegel exercises work on the muscles of the pelvis that supports your internal organs such as the uterus, urinary bladder, rectum, and intestines. They work for both men and women equally. 

What Goals You Can Expect For Kegel Exercises?

Like any other muscle in your body. Pelvic muscles work the same way. With age and some insults to them, they become weak. Kegel exercises are the form of bodyweight resistance training exercises that works on the goal to strengthen your pelvic floor muscles.

Why & When Are Kegel Exercises Performed

There is the contribution of factors that create the insult to your pelvic floor muscles and they ended up weakened.

PELVIC FLOOR MUSCLES ON WHICH PELVIC FLOOR EXERCISES WORK

There are 3 main muscles on which your pelvic floor exercises mainly work. They are combined known as pelvic floor muscles include:

  • Pubococcygeus 
  • Puborectalis 
  • Iliococcygeus

FACTORS THAT WEAKEN THE PELVIC FLOOR MUSCLES

There are a lot of factors that contribute to the weakening of your pelvic area muscles. These muscles support your internal organs of the pelvis. Let’s discuss the factors involving in the weakening of your pelvic floor muscles separately in men and women.

In Women

  • Age
  • Pregnancy
  • Obesity
  • Childbirth
  • After a Caesarian section or other pelvic surgeries. 
  • Other direct trauma to the pelvic floor.
  • Excessive and long-term coughing. 
  • Prolong constipation and straining.
  • Some neurological disorders.

In Men

  • Age
  • Prostate issues 
  • After prostate surgery or other pelvic surgeries. 
  • Obesity.
  • Other direct trauma to the pelvic floor.
  • Excessive and long-term coughing.
  • Prolong constipation and straining.
  • Some neurological disorders.
  • Diabetes.

HOW THE WEAKENED PELVIC MUSCLES AFFECT LIFE

Once your pelvic muscles become weak even the milder activities such as coughing, sneezing, laughing, can cause your symptoms to aggravate. These symptoms include:

  • Dribbling or leaking of urine.
  • Fecal incontinence.
  • Urinary incontinence. 
  • Incomplete emptying of bladder and rectum.

What Are The Kegel Exercises Benefits?

After you started symptoms of weak pelvic muscle or even you have undergone or undergoing any one of the risk factors you can start doing your Kegel exercises for both prevention and treatment. Here are some benefits of Kegel exercises:

  • Urinary control 
  • Fecal control 
  • Farting control
  • Better sexual function

Who Should Perform Kegel Exercises?

So, if you are lying under the risk factor, or started experiencing one or more of the symptoms you are the candidate for Kegel exercises. It takes few weeks to months to get the full benefit out of it. Here are some other criteria that will tell you to start doing your Kegel exercises from today: 

  • If you are aging.
  • Obesity and weight gain.
  • You are pregnant.
  • You have just given birth or got from a C-section.
  • After a recent prostate surgery.
  • If you are having any of the symptoms I have mentioned like urine or fecal incontinence.

Some Tips On Kegel Exercises For Men

See the above sections to see the causes and reasons that are responsible in men for pelvic floor muscle weakness. Here are some tips exclusively for Kegel exercises men.

  • Identify the muscle you need to work on. 
  • Try to stop your urine in the middle of urination. 
  • Try stopping your farting.
  • Try and hold your contraction at least for 3-5 seconds.
  • Do the exercises in all positions like standing, lying, and sitting.
  • Build your mind-muscle connection, focus on your muscle tightening.
  • Breath freely.
  • Do the exercise at least 2 times a day initially and increase your repetitions before the duration.
  • After you have accomplished your good Kegels practice at rest try to do them while doing simple tasks like combing your hair.
  • Eventually try to hold the contraction during sneezing, lifting heavy objects, and coughing.
  • Ask for professional help if you need one.

Some Tips On Kegel Exercises For Women 

See the above sections to see the causes and reasons that are responsible in women for pelvic floor muscle weakness. Here are some tips exclusively for kegel exercises women.

  • Identify the muscle you need to work on. 
  • Try to stop your urine in the middle of urination. 
  • Try stopping your farting.
  • Try and hold your contraction at least for 3-5 seconds.
  • Do the exercises in all positions like standing, lying, and sitting.
  • Build your mind-muscle connection, focus on your muscle tightening.
  • Breath freely.
  • Do the exercise at least 2 times a day initially and increase your repetitions before the duration.
  • After you have accomplished your good Kegels practice at rest try to do them while doing simple tasks like combing your hair.
  • Eventually try to hold the contraction during sneezing, lifting heavy objects, and coughing.
  • Ask for professional help if you need one.

Step By Step Guide Performing Kegel Exercises

  • If you are a woman localize your pelvic muscle by contracting your rectum and vaginal area.
  • If you are a man you can localize your pelvic muscles by trying to stop your urine in midstream and contracting your rectum.
  • While performing the exercise make sure you have empty your bladder completely then get into the position most comfortable for you that is sit, stand or lie down.
  • Start your exercise by tightening your muscles and hold for 5 seconds if can at least hold for 3 seconds.
  • Keep breathing normally while performing the exercise.
  • Release the contraction slowly and relax in the same manner.
  • Repeat your exercise for 10-12 repetitions and at least 2 times a day initially.

HOW MUCH KEGELS A DAY?

  • Get a set of 10-12 repetitions 2 to 3 times a day. 
  • Try to increase the repetition with time. 
  • Don’t overdo 
  • Hold the contraction 3-5 seconds per repetition.

CAUTIONS DURING KEGEL EXERCISES

  • Don’t overdo the exercise.
  • Make sure you do it with the right posture.
  • Stop if you feel back or stomach pain.
  • Don’t always perform Kegel exercises during urination this can lead to incomplete bladder emptying and eventually urine infection.
  • Don’t hold your breath during the exercise.
  • Don’t perform the exercise on a full bladder.
  • If you have any existing aches and pain consult your doctor before doing the exercise.

Wrapping It Up

Kegel exercises are mostly harmless. You can perform it with ease with the tips I have mentioned above. But still, these Kegel exercises are not for everyone. I recommend you to for sure discuss it with your doctor about starting the pelvic floor exercises in order to avoid complications. Follow Loaded Health for health and fitness-related topics.

FAQs

How Do You Know That You Are Doing The Kegels Correctly?

If you are getting your stomach or your back hurt or you are holding your breath then you are not doing the Kegels correctly. Make sure that you are breathing freely and normally and the exercise and your position are not resulting in any extra unnecessary pain to you.

What Is The Best Position For Kegel Exercise?

You can perform kegel exercises in whatever position you are comfortable with. If you are just starting then go for a lie-down or sitting position first then also perform in standing. Once you will have enough practice perform while doing minor activities. 

Can You Overdo Kegels?

No, you can’t overdo Kegels. Excess of everything is bad and doing so will take your benefits away instead of harms you.

How Long Does It Take For Kegel Exercises To Work?

The benefits of Kegel exercises and the results will start to appear at least after 4 to 6 weeks. It a long process so don’t rush.

What Happens If You Do Kegels Wrong?

If you perform your Kegels wrong it will harm you instead of benefits. It might lead to some unwanted pains, delayed bladder emptying, and even urinary infections.

Also Read Pre-workout meals, Intra workout nutrition, & post-workout meal.
Protected by Copyscape

gle.js">

Dr. Riffat Humayun

I am a doctor by profession. Working as healthcare worker since 2015. With that also working as an experienced freelance writer, blogger, SEO expert, and content creator + strategist for a few years now. Position at loadedhealth.com - Author, content strategist, senior editor, SEO expert

Leave a Reply

Your email address will not be published. Required fields are marked *

18 + 8 =

Related Articles

Back to top button

Adblock Detected

Please consider supporting us by disabling your ad blocker