In 1948, gynecologist Dr. Arnold Kegel discovered some simple, stress-free exercises that made dramatic improvements in the conditions of women suffering from urinary incontinence. These exercises, subsequently named after him, involved tensing and relaxing the pelvic floor muscles that extend between the legs from the tail bone to the pubic bone. Like the floor of a room, these support what rests on them -- the lower abdominal organs -- keeping them on an even level. Today, Kegel exercises are an integral part of many therapies aimed at preventing, controlling or treating abdominal problems in women, men and children. The Massachusetts General Hospital's Pelvic Floor Disorders Service endorses the exercises, estimating that nearly 1 in 3 American women suffer from pelvic floor disorders. Many urologists, including those at the University of California, where Kegel was a professor, routinely recommend that men perform the exercises before and after prostate surgery.
Before and After Childbirth
Pregnancy puts tremendous pressure on all abdominal organs so some degree of "stress" bladder incontinence, where leakage of urine after sneezing, coughing or exerting yourself is common. Performing Kegel exercises during pregnancy and following childbirth makes the pelvic floor muscles more resistant to damage, thereby both reducing the likelihood of loss of bladder control and shortening recovery time when it occurs.
Preventing and Controlling Urge Incontinence
Urge incontinence refers to the sudden onset of feelings that you have to urinate or defecate. Kegel exercises are often recommended as a preventive measure, or combined with other therapies to help restore bowel and bladder control.
Managing Menopause
Menopause, which typically occurs between the ages of 48 and 55, is caused by a gradual depletion of estrogen levels and can cause deterioration in the strength and elasticity of the pelvic floor muscles, contributing to incontinence and impaired sexual function. The Women's Sports Medicine Center in New York City advocates performing Kegel exercises to offset both problems.
Before and After Prostate Surgery
The prostate, a walnut-sized gland located between a man's rectum and bladder, produces some of the fluid in semen but, with advancing age, becomes increasingly vulnerable to cancer. Various kinds of prostate surgery, especially radical prostatectomies, may cause temporary loss of bladder control. Many urologists recommend starting Kegel exercises before surgery to strengthen the muscles supporting the bladder, and continuing with them after surgery to shorten the duration of incontinence.
Enhancing Sexual Function
Reportedly, toning up the pelvic floor muscles with Kegel exercises contributes to better sexual function and more intense orgasms in both men and women. Increasing blood flow to the genitals also helps men maintain firmer and longer-lasting erections.
Controlling Bedwetting
Overflow incontinence occurs when the bladder fails to signal that it needs to be emptied until it is too late to get to the bathroom, a major cause of bed-wetting. Most children grow out of this by age 5 but for those who don't, the problem can be deeply humiliating, and they may need help to train themselves to urinate on schedule rather than waiting until they feel the desire. Performing Kegel exercises helps prevent the bladder from pressing down on the urethra and triggering involuntary urine flow.
References
- NYU Langone Medical Center: Kegel Exercises
- Hospital for Special Surgery: Exercise Your Way Through Menopause (PDF)
- University of Virginia Health System: Kegel Exercises
- HealthTree: Bladder Control Exercises
- Massachusetts General Hospital Pelvic Floor Disorders Service: What You Should Know
- His Prostate Cancer: Kegel Exercises for Men
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