Dr. Arnold Kegel, an obstetrician, gynecologist and UCLA professor, performed most of the initial research on pelvic floor muscles. The exercises that he designed to strengthen these muscles are commonly referred to as Kegels, and consist of contracting the same muscles you use to stop the flow of urine or prevent gas from passing. Pregnant women are regularly advised to practice Kegels, but all women -- and men -- can benefit from exercising their pelvic floor muscles.
Pelvic Floor Muscles
Your pelvic floor is composed of a sling of multilayered muscles situated at the base of your pelvic/abdominal cavity. They attach to the pelvis at the pubic bone in the front and the coccyx in the back. In women, these muscles form a figure eight around the perineal body, which includes the urethral, vaginal and anal openings. In male anatomy, the pelvic floor also surrounds the anal opening and extends up to the urethral sphincter.
Bladder and Bowel Control
Control of elimination is dependent on the condition of your pelvic floor muscles. A firm pelvic floor is instrumental in controlling the bladder and bowel sphincters. When toned, these muscles can withstand momentary changes in pressure, such as those brought on by sneezing, coughing and laughing. A growing uterus presents a long-term pressure change for a woman's pelvic floor. Under pressure, slightly weak pelvic floor muscles can cause urinary or bowel leakage. Severely weakened muscles might allow leakage without additional pressure.
Pelvic Organ Support
The pelvic floor supports the internal organs of the pelvic cavity, including the bladder, bowels, small intestines and reproductive organs. Strong pelvic floor muscles provides a firm foundation to keep these organs in their proper places. A weakened pelvic floor can sag, affording inadequate support and allowing internal organs to descend. In women, pelvic organ prolapse occurs when these organs shift or drop. In some cases, the bladder can partially protrude from the vaginal opening.
Heightened Sexual Response
Women who regularly perform pelvic floor exercises develop a stronger, thicker vaginal wall. Knowing how to control pelvic floor muscles leads to keener vaginal sensation and enhanced sexual arousal. Women with toned pelvic floors might also be better able to experience orgasms. According to the Mayo Clinic, some evidence also exists that strengthening the pelvic floor can be advantageous to men with erectile dysfunction, or the inability to maintain an erection firm enough for intercourse.
Postpartum Recovery
Not only does a pregnant woman’s pelvic floor support the weight of her growing uterus, it also plays a fundamental role in getting the baby’s head into position for delivery. The pelvic floor contains deep nerve endings that assist during the pushing phase of labor. Women who have weak pelvic floor muscles are more likely to push with misdirected pressure, potentially resulting in vaginal tears or hemorrhoids. Strong pelvic floor muscles help women retain urinary and bowel continence before and after delivery, and minimize the risk of labor-induced hemorrhoids.
References
- “Healthy Moms Perinatal Fitness Instructor Training Manual”; Sheila Watkins; 2007
- “Mayo Clinic Guide to a Healthy Pregnancy”; Roger W. Harms, Editor in Chief; 2004
- MayoClinic.com: Kegel Exercises for Men -- Understand the Benefits
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