Kegel exercises strengthen the pelvic floor muscles. Developed by Dr. Arnold Kegel in 1948 for women to help control incontinence, especially after pregnancy, these exercises mainly work the pubococcygeal muscle, also called the pc muscle. In addition to incontinence, a weakness in this muscle causes decreased sexual satisfaction due to problems reaching orgasm or getting an erection.
The Kegel Exercise Technique
In order to find the correct muscle group involved in Kegel exercises, go to the bathroom and start to urinate. Stop the flow of urine by contracting the pelvic floor muscles. Be careful not to contract the thigh, abdominal or glute muscles. Once you find the correct muscle to contract, the exercise consists of contracting the pelvic floor muscles and hold for a count of ten. These exercises can be done seated or lying down.
Kegel Exercise Tools
There are tools available to help women strengthen these muscles. Kegel balls, vaginal cone and Kegel springs aid in pelvic floor exercises. The weight of the tools adds to the intensity of the exercise. Place them inside the vagina and hold them using the pelvic floor muscles. You can hold them in while doing daily activities. When done, use soap and water to clean these tools made from bacterial resistant material.
Kegel exercises in Women
Many women experience a decrease in control of pelvic floor muscles during pregnancy, after childbirth and as they age due to the excess stretching. This weakness contributes to incontinence and decreased sexual enjoyment. By performing Kegel exercise on a regular basis, these symptoms improve over time.
Kegel Exercises in Men
Kegel exercise typically are associated with women, but men can benefit from them also. Using the same technique, men can strengthen the urethra and bladder as well as improve sexual enjoyment.
