In 1948, Dr. Arnold Kegel developed exercises to control incontinence in women after childbirth. However we now know that both men and women can benefit from strengthening their pelvic floor muscles, as incontinence affects both genders. Performing Kegel exercises on a regular basis with proper technique can help you improve or avoid this problem and others.
Identification
The muscles of the pelvic floor are different sizes and run in different directions. They form a "hammock" that supports your abdominal and pelvic organs. An easy way to identify these muscles is by stopping the flow of urine while emptying your bladder. Once you understand which muscles to contract you can perform Kegels at any other time as it is not recommended to perform them while voiding.
Exercises
The pelvic floor muscles can become sore like any other in your body so it is important to begin slowly. Begin by emptying your bladder. Then, while sitting or lying down, slowly tighten your pelvic floor and hold for 3 seconds and relax for 3 seconds. Repeat this 10 times. Once you have perfected this step increase to 4-second contractions and 4 seconds of relaxation. Increase then to 10-second contractions for 10 repetitions. Perform these exercises 3 times per day.
Time Frame
Kegel exercises may take up to 20 minutes each day to perform. They require no equipment and can be performed anywhere so they are easy to incorporate into your day. Results can be seen in as little as 4 to 6 weeks if problems are mild and as long as 3 months if more severe. You may be tempted to increase the frequency but stay within the guidelines and the improvement will come, advises Medline Plus.
Considerations
Pregnancy and childbirth are not the only causes of stress on the pelvic floor muscles. If that were the case, only women would need to perform Kegels. Aging, being overweight, a chronic cough, and weak connective tissue can all contribute to muscular weakness.
When the muscles become weak, you can develop pelvic organ prolapse in which the pelvic organs descend. Symptoms range from uncomfortable pelvic pressure to leakage of urine and feces. Prevention is key, so men and women should begin Kegel exercises before problems develop, according to the Mayo Clinic.
Benefits
Preventing or improving urinary incontinence is just one benefit of Kegel exercises. Since the muscles are supporting the pelvic organs, regular exercise can also assist with fecal incontinence and prevention of pelvic organ prolapse, reports the Mayo Clinic.
When women do Kegel exercises, childbirth is often easier and results in less tearing of the perineum, advises Childbirth.org. Performing Kegels on a regular basis can also lead to enhanced sexual enjoyment for both partners.
