Gynecologist Arnold Kegel brought the idea of exercising to strengthen the pelvic floor muscles to the forefront in America. Kegel exercises bear his name, but they have actually been a staple of yoga practitioners for centuries. The use of the Kegel, or pelvic floor exercise, is often directed at patients suffering from incontinence, or difficult holding back urine and feces. The benefits of strengthening the pelvic floor extend well beyond bladder control, however.
Pelvic Floor Exercise Form
The pubococcygeus muscles, also known as the PC, or pelvic floor, muscles, are located on base of the pelvis, extending from the tailbone to the pubic bone. They contract with force upon the bladder and sphincter. According to the Mayo Clinic, weak pelvic floor muscles contribute to symptoms such as leaking urine, reduced sexual performance, feelings of pressure, and descending pelvic organs.
Building the pubococcygeus muscles requires deep, inner exertion up and against the downward gravity of the pelvis. Contracting the pelvic floor muscles only, without engaging the abdomen, thighs or buttocks, takes practice for many people. Learn to find the proper muscles for Kegel exercises by trying to stop the flow of urine completely, then releasing it again after a moment. Avoid bearing down on the pelvic floor to feel the muscles, a common mistake made while participants are learning to Kegel. Breathing while pulling up and in on the bladder and rectal muscles helps correct Kegel form.
Kegel Exercises for Pregnancy
The American Pregnancy Association advocates Kegel exercises for pregnant women, noting that women often experience an easier birth by developing more control over the muscles called to action in labor and delivery. Kegel exercises also address two common physical complaints of pregnancy: bladder leaks and hemorrhoids. Even post-partum, working on the pelvic floor with Kegels promotes a return to pre-pregnancy pelvic health.
Although stopping the flow of urine is one way to exercise the pelvic floor muscles, pregnant women should avoid holding the flow of urine regularly, as it may overwork and weaken the muscles. Instead, do Kegel exercises while seated or standing in everyday situations, such as while in line at the store or seated in the doctor's waiting room. Imagine a small hammock holding your bladder above your vagina. Tighten the hammock and hold for 10 seconds, and then fully relax. Repeat several times, three times a day. Later in pregnancy, when extended Kegel contractions are difficult, imagine pulling up, up, up gently on the hammock, then lowering it down.
Kegel Exercises for Men
Men may not consider themselves candidates for Kegel exercises, but both genders have similar pelvic muscles to help with control and excretion. Kegel exercises also help treat prostate pain and discomfort. University of Pittsburgh Medical Center's Cancer Centers recommend Kegel exercises to address infection and enlargement of the prostate gland. Kegel exercises also help offset problems with premature ejaculation and increase sexual pleasure, according to the Kegel's for Men website.
One technique for men to locate the proper muscles for Kegel exercises calls for pressing a small object, such as a finger or small bunch of tissue, against the anus. Pull in on the muscles between the testicles and the anus to hold the object for a count of three, then release. Repeat the sequence several times, three times per day. Another exercise, bracing, requires a conscious effort to pull in on, or "set," the pelvic floor muscles before a straining event such as sneezing, coughing or laughing. Regular practice increases strength of the pubococcygeus muscles.
