Kegel exercises were originally developed in the 1940s by Dr. Arnold Kegel, a gynecologist who noticed that patients who suffered from urinary incontinence had weak pelvic muscle tone after giving birth. Studies show that Kegel exercises--strengthening exercises for the pelvic muscles--do work to control urinary incontinence, if they are performed correctly.
Kegel Exercises
Kegel exercises, also known as pelvic floor exercises, are basically bodybuilding exercises for the muscles in the pelvis. The pelvic muscles weaken over time, because of age, extra weight and, in women, pregnancy and childbirth. Weak pelvic muscles can allow the organs above the pelvis, such as the uterus, bladder and large intestine, to drop into the pelvic area. Strengthening the pelvic muscles by performing Kegels keeps pressure off the affected area and helps close the urinary tract.
What Kegels Treat
Kegel exercises are usually recommended to women who are having trouble with urinary incontinence, whether after pregnancy or because of age. Kegel exercises can also help pregnant women prepare for childbirth, as the pelvic muscles help push the baby out of the birth canal. There are conflicting reports on whether prenatal kegels help prevent urinary incontinence after birth. Kegels can also be prescribed to help treat fecal incontinence, as the same pelvic muscles that help close the urinary tract also control the rectum.
Performing Kegels
To perform Kegels, properly tighten the walls of the vagina. It should feel as if the vagina is closing up, or as if one is "holding in" urine. Women who are unsure whether they are tightening the proper muscles can insert a finger into the vagina to see if they can feel the pelvic floor muscles pulling into the body. Kegels should be done on an empty bladder and not while urinating, and they shouldn't be done to excess, as this can actually weaken the pelvic muscles.
Help with Kegels
There are several aids that can be purchased to assist with Kegel exercises, both external aids that are worn between the thighs and internal aids that are placed in the vagina and act as "dumbbells." Biofeedback can also help with performing Kegel exercises, as it can detect whether the right muscles are being contracted.
References
- Mayo Clinic: Kegel exercises: A how-to guide for women
- Medline Plus: Kegel exercises
- American Pregnancy Association: Kegel Exercises
- "Journal of Obstetrics and Gynaecology"; Pelvic floor exercises during and after pregnancy: a systematic review of their role in preventing pelvic floor dysfunction; Harvey M. A.; June 2003
- Mercy Medical Center: Kegel Exercises or "Kegels"
