Kegel exercises are used to strengthen the pelvic floor muscles, which support the bladder and bowel in both sexes as well as the uterus in females. One of the easiest ways to learn how to perform Kegel exercises and to find the targeted muscles is to attempt to stop the flow of urine midstream while going to the bathroom. Kegel pelvic floor exercises have a broad range of benefits, including prevention and control of urinary incontinence.
For Incontinence
Kegel exercises are beneficial for people who suffer from urine leakage due to weak pelvic floor muscles. When your pelvic floor is weak, everyday actions such as sneezing, coughing or exercising may result in embarrassing leakage. Kegels performed on a daily basis will help strengthen the muscles and decrease the probability of developing this problem. Incontinence is the inability to keep urine in the bladder and is a common complaint of senior citizens, affecting one out of three older people. It is more of a problem for women than men up until the age of 85, after which it is about equal. A common misconception is that incontinence is a normal part of the aging process and there is nothing you can do to prevent it. However, if you keep your pelvic floor muscles toned, you can prevent and control problems with incontinence.
For Pregnancy and Childbirth
Because of the added pressure on the pelvic floor muscles during pregnancy, there is no more important time to make a daily habit of performing Kegel exercises. According to Dr. Karen Nordahl, author of "Fit To Deliver," the same Kegel contractions that stop the flow of urine also contract and lift the delivery canal, which ensures healthy vaginal tissue while pregnant, during delivery and postpartum. Dr. Nordahl also states that Kegel exercises may be helpful in preventing pregnancy-related hemorrhoids.
For Pelvic Organ Prolapse
In more severe cases where the pelvic floor is weak, the uterus can actually bulge into the vagina. Fortunately, a regular daily routine of Kegel exercises can delay and perhaps even prevent pelvic organ prolapse.
For Men With Prostate Cancer
Unfortunately, one of the common side effects of undergoing prostate surgery is incontinence. Experts now recommend that men undergoing prostate cancer surgery should begin a program of Kegel exercises several weeks before surgery, and continue afterward to help prevent the occurrence of incontinence. Linda McClelland, founder of the Pelvic Floor Institute, recommends performing eight to 10 long squeezes (held for five seconds) followed by five to 10 quick, short squeezes, four to five times a day.
For Sexual Enhancement
Kegel exercises, along with sexual counseling and therapy, may also be beneficial for women who suffer with the inability to reach orgasm.
Precautions
It is not recommended that you perform Kegels when your bladder is full, especially for pregnant women. The Kegel exercise performed during urination is merely to pinpoint or target the muscles used. Once you have identified the muscles and emptied your bladder, sit or lie down and practice squeezing the muscles, holding for about three to five seconds.
References
- Prostate Cancer Treatment Report: Pelvic Floor Exercises For Men Facing Prostate Surgery: The Sooner The Better
- Mayo Clinic: Kegel exercises: How to strengthen pelvic floor muscles
- Merck: Urinary Incontinence
- "Fit To Deliver: An Innovative Prenatal and Postpartum Program"; Karen Nordahl, M.D.; 2005
