Kegel exercises are designed to help strengthen the pelvic floor muscles and the pubococcygeus muscle in both men and women. In females, these muscles help support vital organs such as the bladder, bowel and the female reproductive system. These muscles also play an important role in urinary and bowel incontinence and muscle function during labor and delivery. Learning more about the Kegel exercise philosophy and how it works for the body will help gain understanding about why these muscles are so important.
History
According to Dothekegel.com, Kegel exercises were first developed by Dr. Arnold Kegel M.D., F.A.C.S. in 1948. He was the assistant professor of gynecology at the University of California School of Medicine. He originally focused the Kegel exercise on women who had incontinence issues, especially after giving birth. He developed the core exercises that were designed to tighten muscles giving them more control allowing them to repair themselves and regain strength. He also developed a device used to measure vaginal muscle pressure called the perineometer. It was later discovered that kegel exercises could also help men with control over their sexual health and urinary incontinence.
Technique
The Kegel exercise is performed by using both the hammock and the triangle muscle that are located on the pelvic floor. These muscles can easily be identified by a squeeze or contraction---such as stopping the flow of urine or the passing of gas. Focusing on tightening those muscles only is very important. This exercise can be done while either lying on the floor, sitting or standing. Pull in the pelvic muscles and hold them for three seconds then relax them for three seconds. Repeat up to 15 times per day. Both men and women should see results in about 30 days.
Misconceptions
Many people believe that Kegel exercises are only beneficial to women. According to Medline Plus, men can benefit from the exercises as well. Kegels benefit prostate pain and swelling that is caused from benign prostatic hyperplasia or prostatis---a type of inflammation of the prostate gland. It can also be used for treating urinary incontinence. In some cases it can also benefit premature ejaculation, increase the male sexual response and enhance orgasm.
Significance
The significance of using Kegel exercises is that it can help individuals regain a sense of normalcy with their lives. This will mean less incontinence accidents and putting an end to wearing pads or diapers. It can also help a woman have better control over the delivery of her baby. The muscles will help guide the baby out and keep the pelvic floor strong---ending in a speedy recovery after birth. For men, it could mean less pain related to a recent prostate surgery.
Warning
While the Kegel exercises can greatly improve muscle control and stability, overworking these muscles can lead to long term damage. According to the National Institutes of Health the overuse of the Kegel technique can actually lead to muscle fatigue. This can increase the risk of urine incontinence rather than prevent it.
