Kegels are a type of exercise that is often prescribed during pregnancy. They were designed to tone the pubococcygeal muscles, also known as the PC muscles and the pelvic floor. Men and women have PC muscles. Toning them with Kegels may prevent urinary incontinence and enhance sexual satisfaction.
History
Dr. Arnold Kegel was a California gynecologist and obstetrician. He created the Kegel exercise in the 1940s as a means of helping his clients who were suffering from urinary incontinence. The exercises were designed to strengthen the muscles of the pelvic floor, which originate in the pubic bone and insert at the tailbone.
Function
The pelvic floor muscles support the bladder, cervix, uterus and rectum. They control urinary and fecal incontinence and contract during orgasm. Paul Hodges, a physical therapist at the University of Queensland has found a correlation between pelvic floor strength, postural alignment and respiratory efficiency. His article on titled "Postural and respiratory functions of the pelvic floor muscles" was published in the February, 2007 edition of the "Journal of Urodynamics." Hodges argues that due to their control of intra-abdominal pressure, the pelvic floor muscles support posture. Additionally, since intra-abdominal pressure increases during exhalation, Hodges believes that the pelvic floor muscles play an important role in functional breathing.
Benefits
National Association for Continence states that Kegel exercise may be an effective treatment for incontinence. The American Urogynecologic Society has found additional benefits. In a September, 2009 article titled "Stronger Pelvic Muscles Linked to Improved Sexual Function, Orgasms in Women," author Kara Dress cites research performed by Lior Lowenstein, MD. Lowenstein studied a group of 176 women, who were referred to his clinic for various sexual dysfunction complaints. The doctor evaluated their pelvic floor muscle strength, and asked each participant to fill out a Female Sexual Function Index questionnaire. The women with the strongest pelvic floor muscles scored highest in areas related to arousal and orgasmic satisfaction.
Types
The Mayo Clinic suggests that you can find your pelvic floor muscles by stopping and starting the urine flow. Once you understand how these muscles work, you can simply contract the pelvic floor muscles and hold the contraction for three seconds. Gradually work up to holding the contraction for 10 seconds at a time.
The elevator is an advanced Kegel exercise. It involves a gradual contraction of the pelvic floor muscles. Visualize an elevator traveling up four floors. Increase the intensity of the contraction with each floor. When you reach the top, slowly release the tension until you reach the "ground floor."
Warnings
The Mayo Clinic warns against continually practicing Kegels by stopping the urinary flow. It may lead to incomplete emptying of the bladder, which can make you susceptible to urinary tract infections.
Theories/Speculation
The Kegel exercise became part of the mainstream fitness industry in the 1990s. At the time, fitness expert Paul Chek began speaking about the inner unit, which some people refer to the core musculature. Chek, and other fitness experts, believe that training the pelvic floor can enhance balance and movement efficiency. When Reebok introduced the core board, they suggested that people can maintain stability by performing Kegels while balancing on the board. Some sport instructors have incorporated Kegel exercise into their teaching methods. For example, ski instructors may encourage their students to engage their pelvic floor while extending their legs.
