Kegel exercises were developed by Dr. Arnold Kegel in 1948 for his female patients after they had given birth. It is a method used to control urinary incontinence, which is a concern for both men and women. Kegels are easy to perform and can be done anywhere since no one can tell you are doing them and should be done every day.
Function
Kegel exercises are a series of exercises that strengthen the muscles of your pelvic floor. These muscles run in various directions and are different sizes. Due to their orientation in your body they act as a hammock to support your pelvic and abdominal organs. Without proper strength, women may develop pelvic organ prolapse where the organs descend and cause discomfort as well as urine and feces leakage. For men, the pelvic floor muscles lift, support and control the muscles that close the urethra.
Identification
Performing Kegels begins with identifying the proper muscles. A common way to do this is to stop the flow of urine while you are eliminating. This will allow you to feel the muscles that you need to contract when performing the exercises. It is not recommended to perform the repetitions this way but only as a method of identification.
Time Frame
Kegels should be performed every day by men and women. Slowly build up to performing 10 to 20 repetitions of 10 second holds three times a day. Start by holding and relaxing for three seconds each repetition. Once you have mastered that, progress to four seconds and so on. Do not increase the length of your hold too quickly. It can take four or more weeks to see changes and if you try to progress too quickly you may actually impede your improvement.
Benefits
Pregnant women and those who have given birth benefit from Kegels as the muscles of the pelvic floor have been stressed and weakened. Men and women who suffer from urinary and fecal incontinence can also see improvements in their condition with regular performance of these exercises. Aging, being overweight or possessing a chronic cough also strain the pelvic floor muscles. Prevention is key, so start performing Kegels before there is a concern.
Considerations
The pelvic floor muscles are the same as those of the rest of your body. Overdoing it can cause soreness and hinder improvement in your condition. Progress gradually and with care. If you do have any concerns speak to your physician about the appropriateness of Kegel exercises. If you have had a surgery or procedure you may have to adequately heal before performing them on a regular basis.
